WOD 10.07.13

Strength:
Front squat, 5-5-5-5, 3 second pause at bottom

WOD:
21-15-9 reps for time of:
Kettlebell flip squats 1.5/1 pood
Toes 2 Bar
*after all reps are completed, immediately run 400m

Post loads and times to comments.