WOD 05/30/2014

Group warmup:  
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Skill Work – 15 Mins

Pistols or 1 Leg Squats onto a Box
3 Attempts to Max alternating – 20 Max attempt (10 each side)
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WOD:  10 Min AMRAP

5 Squat Cleans 135/95
15 Vertical KB Swings 70/53
30 Double Unders

rest 5 Mins

Then for time:

Run 400 Meters
Row 500 Meters
20 Burpee over Erg (rower)