Saturday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 push ups

10 abmat sit ups

10 back extensions

10 squats

WOD:

Run 1000 meters with sandbag (53/35)

30 foot lateral pull up bar shuffle

Run 250 meters

100 meter sled drag (180/135)

Run 250 meters

3 rope climbs

Run 250 meters

30 toes to bar

Run 250 meters

250 meter farms carry (M70/45,W53/35)

100 meter overhead walking lunge steps (45/25)

Run 250 meters

20 pull ups (dead hang)

20 dips

Run 250 meters

200 foot bear crawl

2 monkey bar runs

Run 250 meters

20 foot helo ladder climb

Run 500 meters

For time.