July 24, 2013 1) Deadlift: 3 x 3 reps 2) Row 500m then 3 rounds for time: 15 x kettlebell snatch (24/16kg) Run 100m w/kettle bell 15 burpees then Row 500m Endurance WOD: Run- OFF Tri- Swim – 6 x 100m with 60 sec recovery Posted on July 23, 2013by admin