12-29-2011

Buy-in: row/run/jump rope.  10 minutes of self care.  PVC Shoulder Complex.  12 reps of back extension, bridges and single leg rdl (no weight).  Max reps of push ups & pulls ups.

Wod: 3 rounds for time

5 Deadlifts (275/185)

30 Pull Ups

800 Meter Run 

 

Cash Out: Hot Chocolatier Truffles

Mike AlleyComment