thursday

Warm up: 10 squats, 10 lunges, run down and back, 10 push up, 20 jumping jacks, high knee skips, 10 burpees, down and back shuffle, 10 jumping squats, 10 hand stand push ups.

STR: Dead lift 3x6.  use the sumo stance.

WOD: DRESS WARM!!!  WE ARE RUNNING!  We are running 4 800m repeats.  you get to rest as much as needed between efforts.  Time each one and if you don't finish within 5 seconds of your fastest time you owe me burpees.

DRESS WARM cuz Nick Ortego said so!