Friday – 101416

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New member Nick has already perfected his WOD faces!

Warm-up
3 rounds NOT for time:
Frankenstein walk length of gym
10 Rig assisted band rows (1 second pause)
6 Goblet mobility squats (3 second hold in bottom)
6 Kettlebell overhead T-spine stretches (3 second hold)

Workout of the Day
3 rounds,
In 5 minutes:
60 air squats
30 kettlebell swings (70/53)
AMRAP clean and jerks (115/83) in remaining time.
Rest 1 minute between each round.

Score is total clean and jerks completed.

Post your scores to the Whiteboard.

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