Pre:
5 min. "The Stick" on legs
5 min. MWOD on wrists
WOD:
Running Skill Wk. 2 http://www.youtube.com/watch?v=T77QUCAE6ng
then....
11 min. AMRAP (as many reps as possible)
22 Burpees
22 Sumo Deadlift High Pull @22.3kg
Post:
2 Rounds:
15 Good Mornings @22.3kg
15 Overhead Squats @PVC (feet and hands together)
12 Barbell Rollouts
10 min. MWOD
Shoulder/ Hips (rogue band)
Heel Chords (Barbell Smash)
Matt: 5 Rounds 5 Burpees
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