Pre WOD

1 arm bent over dumbbell rows

5 X 20 (10R/10L)

Workout of the Day

In 12 minutes, climb as far up in reps as possible

3 kettlebell swings (24kg/16kg)

3 goblet squats

3 burpees

6 KB swings

6 goblet squats

6 burpees

9/9/9, 12/12/12, etc……