10 Dec 2013

Warm Up:
Row 500m
20 alternating lunges (10/side)
20 push press with pvc/bar
20 sit ups
20 back extensions
Samson Stretch

Hero WOD:
Michael
3 RFT
Run 800m
50 hip extension
50 sit ups

L1: 400m run/25 hip ext/25 sit ups

Cool Down/Mobility:
Hip Flexor/IT Band MWODs