WOD: Tuesday 9/29/15

Warm-up: 2x

- Shoulder stretches w/bands

- 10 x Good mornings

- Butt-kickers + high-knees

- Row 150m

Strength/Skill:

- 7 rounds: 4 - 6 Pull-Ups (weighted, if possible)

Metcon: 12m AMRAP

- 400m Run

- 16 x KB Swings (70/53)

- 8 x C2B Pull-ups

Cash-out: 3 rounds 25 x back extensions + 1:30 plank

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