WOD03/11/2013

Warmup: Shoulder prep and 500 M Row (NFT), light KB's and wall balls,
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3 Attempts at 1 Rep Max - Shoulder to Overhead (10 Min Cap!!!!!)
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Complete as many rounds and reps as possible in 6 Minutes - If you complete the circuit start at top again

Clock starts @ 00:00
500M Row
10 Chest 2 Bar Pull Ups
15 Wall Ball 20/14
20 Toe 2 Bar
25 Push Jerk 115/75
30 American Swings 53/35 - this means VERTICAL, I should see you ear in front
60 Double Unders

REST exactly 3 minutes then

Complete below circuit once - for time with a 6 Minute CAP!!!!!!

start @ 09:00

500M Row
10 Chest 2 Bar Pull Ups
15 Wall Ball 20/14
20 Toe 2 Bar
25 Push Jerk 115/75
30 American Swings 53/35 - see ear
60 Double Unders