xfactor 090726

warm-up

• 3 suicides
• glide across the room
• lunge outside
• 5 KTE
• 10 wall balls
• 20 squats
• 20 situps
• lunge inside
• glide across the room
• 3 suicides

skill work

• squats, rowing, rope climb

WOD

• 5 rounds for time:
  • 20 kb swings (m: 50#, w: 35#)
  • 20 pushups