WOD: Friday 9/30/16

Warm-up:

- Shoulder stretches w/bands

- 5m Mobility work

- Warm-up w/bar and bike

Metcon:

400m Run (600m bike if still raining)

Then, 7 Rounds

- 2 x Heavy Power Cleans

- 2 Rounds of "Cindy" (5 Pull-ups, 10 Push-ups, 15 Squats)

400m Run (600m bike if still raining)

Cash-out: 100 sit-ups!

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