11/27/2013

WARM UP

Shoulder pass through
Sit up
Back ext
Walking lunge

BUY IN

Partner races:
Wheel barrel down and back , each person takes a turn
Bear crawl tandem, each person goes down and back once
Firemans carry down and back, each partner is carried

SKILL

Sumo Deadlift High Pull

WOD

For time:
21-15-9
Sumo Deadlift High Pull @ 95/65-lbs.
Burpee

CASH OUT

3x rope climb or 15 strict pull ups

MOBILITY

Foam roll