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

Strength:
Back squat 5×3 @80%

WOD:
3 rounds for time of:

800m Run
30 Kettlebell swings (53 lb./35 lb.)
30 Pull-ups

Post loads and time to comments.

_____________

Photographer Stian Rekdal combined thousands of photos to create this time-lapse video showcasing Iceland’s natural beauty. He spent three weeks—and more than 3,000 miles—on the road and took more than 40,000 photos. He used about 3,500 of these to make the video.

Post thoughts to comments.

Media:
Friday WOD, December 5, 2014