December 9, 2014

Warm Up:

-2x GPX Hip Mob, 20 Dirty Dog/ Donkey Kicks, CrossOver Symmetry

-2min Banded Hurdler

-5min Banded Squat Hold

-3x Run To Road (easy/moderate/ hard)

Wod 

500m Row (Max Effort for Time)

rest 2:1, then

25 Sandbag Get Ups

50 HR Push Ups

75 Straight Leg Sit ups