Tuesday September 30th 2014

Prep
2x
Row 500m 
Burgner Warm up 
25 Banded Goodmornings 

Strength 
Deadlift -build to a 5RM *go up 5# from last week 
Strict pull ups x3 

Conditioning 
Bear complex 65/95
10-8-6-4-2
Double unders 
50-40-30-20-10 

Recovery
http://www.mobilitywod.com/2010/09/episode-18-free-your-scap-free-your-mind/