WOD: Monday 16/10/2017

**CrossFit Senior Teens @ 4.15pm**

Three sets of:
Deadlift x 4-5 reps
Immediately followed by:
Kettlebell Swings x 10-15 reps
(choose a heavy weight with which you can still maintain an explosive swing; focus on quick and powerful contraction of your glutes)
Rest 3 mins

then:

Three sets for times of:
500m Row
5 Thrusters (47.5kg/70kg)
10 Burpees Over the Barbell
Rest 3 mins

Post weights and times to comments.