WOD 9.15.13

WarmUp:
2m AP
30/20/30
300m Row
*Push/Pull
-1m Dead Hang + 1m OH Plate Hold (45/25) x2 rds

WOD *5 RFTx
Dumbbell (30/20)
Rt. Arm Row x7
Rt. Arm Thruster x7
Lt. Arm Row x7
Lt. Arm Thruster x7

x50 BFly sit-ups immediately @ end of WOD