12/23/16 WOD- Back Squat, Dumbbell Thruster, Rope Climb, Plank Rotation, Run

Strength/Skill:

Back Squat 3×10 @ 70%
Superset with 15 Back Extensions

Metcon:

4 Rounds for Time of:
12 Dumbbell Thrusters (45/25)
Plank Rotation (1 Left, 1 Right)
2 Rope Climbs
200 Meter Run