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:
5×2 Strict press

WOD:
For time:
500m Row
30 Wall balls
400m Run
60 Double-unders
400m Run
10 Muscle-ups
500m Row
30 Wall balls
400m Run
60 Double-unders
400m Run

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Media:
Wednesday WOD, December 3, 2014