Conditioning: 03 December 2015

Strength WOD:

3 Rounds

16 (8l/8r) SA KB Thrusters (16k/12k)                                                                  

20m (10 each arm) SA KB OH lunges (16/12)                                                                                            

24 (12l/12r) SA KB Bentover Rows (16k/12k)

WOD:

1000m row or 6 laps

then

10 Rounds
5 wall balls
5 burpees

then  

6 laps or 1000m row (if you began with a row finish with a run.  if you begin with a run finish with a row.)