Tuesday 10.22.13

Hey, you guys need to be rolling warming up and mobilizing every day. Check the main site for mobility WoDs when we have them and ask if you need some. Don't wait for an injury. Ain't nobody got time for no injuries.

1. Hops 
On the tallest box possible:
6 rounds
1 box jump
rest 10 seconds
1 box jump
rest 2:30

2. Deadlift
3-3-3-3-3-3

3. For Time
Run 1 mile
60 Pullups
Run 1 mile

4. EMOM in 12
Odd: Row 200m
Even: 12 GHD situps