WOD: Friday 16/10/2015

5 Strict Pull Ups
5 Reverse Grip Bent Over Rows
Row 400m As Fast as Possible
Repeat for 3 Sets

then:

10 Min AMRAP
10 Front Squat (40kg/60kg)
20 Burpees

Post weights and rounds completed to comments.

Endurance - Workout of the Week
"Helton"
3 rounds for time of:
Run 800m
30 Dumbbell Squat Cleans
30 Burpees