10 OCT 14 Rowing and OHS oh yeah!!!

Warm up:

-Indian Clubs

-3 Rds

Bear crawl from 1 rig and back

7 Pushups

3 Strict pullups

Accessory

-Weighted KB AMSU 3 x 20

-Weighted pull-ups 5 x 4

WOD

5 RFT

500 Row

15 OHS 95/65