2014-10-28

Warmup:

PVC Warmup

Row 500m

Spend 2 minutes opening up your hips at the bottom of the squat

Run 400 meters
50 pull-ups
Run 400 meters
50 push-ups
Run 400 meters
50 sit-ups
Run 400 meters
50 squats

from CrossFit.com

Don't just wander away after the WOD. 

Buyout:  Partner stretches for the hamstrings, hip flexors, shoulders from MWOD.