Wednesday 9.11.13

Strength
Every 2 minutes for 14 minutes: 3 deadliest @75-90%

WOD
10 min AMRAP
5 burpees
10 KBS (70/53)
20 double unders

Endurance
10 rounds:
minute 1: row 100m
minute 2: run 100m
minute 3: 20 situps