547, Thursday November 7th 2013

Lift:  Back Lunges 4x5
WOD:  16 minute EMOM:
ODD minutes:  Crab Crawl one length of gym
                         Barbell lunge one length of gym 45/65
EVEN minutes:  5 Knees 2 Elbows (C= with kettlebells around feet)
                          1 Rope Climbs