9/3/13

Warm-up
400m run
100 singles or 50 double unders
10 walking lunges
10 high knees
10 leg swings

Strength:
3x8 Goodmornings

Metcon: Rx'd
Satans Whiskers
3 rounds
10 Chest to bar pullups
10 Front Squats 165/115
10 burpees

Scaled:
10 pullup
10 front squats 135/95
10 burpees

Mobilty:
Work on opening your hips using deep lunges