WOD: Thursday 1/09/2016

**CrossFit Senior Teens @ 4.15pm**

Take 12-15 mins to build to 85-90% of your 1-RM Back Squat
and then…

Three sets of:
Back Squat x 3 reps @ 85-90% of your 1-RM

then:

For time:
Row 1000m
followed immediately by . . .
Three rounds of:
30 Double-Unders
20 Kettlebell Swings (24kg/32kg)
10 Strict Handstand Push-Ups

Time cap = 15 mins

Post weights and times to comments.