WOD: Wednesday 23/11/2016

Every 3 Mins, for 15 Mins (5 sets):
Pause Front Squats x 4-6 reps (3 Seconds in Bottom)

then:

Three sets of:
Against a 3-min running clock, complete…
Row 500m
Dumbbell Ground to Overhead x Max reps

Rest 3 Mins between sets.

Post weights and reps completed to comments.