Monday WOD 3/13/17

Don’t forget to submit your scores for 17.3 before 5pm today!

Warm Up:

Tabata:
Mountain Climbers
Banded Side Step
Hollow Rocks
Goblet Squats

Strength:

Pause Front Squat 2-2-2-2 
*2 second pause at the bottom of each squat
**Build to 70% of your 1RM and maintain that weight for all 4 sets

WOD:

For Time:
1000m Row
Then directly into:
21-15-9 reps of:
KB Swings (53/35)
42-30-18 reps of:
Double Unders (2:1 singles)