WOD 12.4.13

Pre-WOD:

Mobility

• Calf Smash w/Barbell 1min per leg
• Couch Stretch 2each leg x30sec
• Lacrosse ball down the back 2min per side

WOD:

With a 20min Time Cap

4 RFT

• 10- Muscle-ups
• 15- OHS 75/135
• 30- Double Unders
• Then: 100 Sit-ups (Abmat)