Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

WOD:
4 rounds for time of:

400m Run
15 Kettlebell swings (53 lb./35 lb.)
10 Pull-ups
5 Burpee box jumps

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Media:
Friday WOD, March 7, 2014