Crossfit Paleolith

WOD

Friday Nov 18th, 2016

Warm-Up
Follow the coach

SWOD
3 Rounds
A1. Wtd Pull Ups 3-6 reps
A2. Barbell Hip Bridge 10 reps
A3. Low Pull Ring Row 6-9 reps

Rest 30sec b/t exercises; rest 90sec b/t rnds

MetCon
For Time:
Row 800 meters
21 Deadlifts 225/155
21 Bar-Facing Burpees
Row 650 meters
15 Deadlifts
15 Bar-Facing Burpees
Row 400 meters
9 Deadlifts
9 Bar Facing Burpees