Warm Up:
500 m Row
10 air squats
10 kip swings
10 inch worm push up
10 Boot Strappers
10 EB Squat Clean Thrusters
10 air squats
250m ROW

Mobility:
2 mins shoulder/lat smash w lax
2 mins pigeon stretch
2 mins per side banded hamstring stretch

WOD:
2011 Regional WOD
For time:
100 pull ups
100 KB Swings
100 DU's
100 Over Head Squats (95/65#)
Time Cap 30 min  

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