10/7/2016

-Warmup

400M row

21-15-9

Empty bar thrusters

Kips

-mobility

1 min lats

1 min pigeon

-Conditioning

"Sarah's Birthday WOD"

For time

5 rounds

10 toes to bar

7 clean and jerks 155/105

16 air squats

Cashout: 25 BURPEES (Sarah only)

-Cooldown

200m walk

Repeat stretches