Tues. 11-10-09 WOD

Stretches:
Shoulder stretches
Figure fours 4 times
Lateral shuffles 4 times
Back pedal 4 times
Hip leg calf stretches

Wod: 3 Rounds each Team Member
Start in the back of the gym 20 kb sdhp (Heavy)
Then each team member gets 5 tire flips down and back
Then 20 mb slams (men 20lbs women 10lbs)
Row 500 m.
1-Lap Around Bldg.