Sat, 022914

*if doing Opens WOD Monday
A. Front Squat - build to heavy triple, but NOT max 
B. amrap 10 @80
250m Row
20 walking lunges
15 GHD Situps
rest 3
5 min on AD @80%
rest 3
7 min Recovery Row @Z1

*If doing Opens WOD Sunday
A. 2k Row - first 500m @70%, second 500 @80, 3rd at 85%, 250m @90, 150m @95, 100m at Z1
B. :20 @90% on AD; rest 2:30, x 5
C. 3 rds
10 Muscle Snatch (barbell)
10 Double Unders
20m Shuttle Relay 
D. 10 TGU - lightweight; alt arms
E. Mobility - foam rolling, recover