25 Nov 14

Pre WOD:

Partner Interval Row:  Partner A rows 500 meters then rests as Partner B rows 500 meters.  Complete 4 rounds total.

Conditioning: This comes straight from Rudy at Outlaw CrossFit , who is an amazing coach and programmer.  Enjoy!

21-18-15-12-9-6-3 of:

Thrusters @ 95#/65#
Bar-Facing Burpees

*20 min. time cap*

Mobility:  Barbell Triceps smash X 3:00 each side.  All of you with elbow junk and poor rack positions can thank me later.  This will help!

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