Thursday 20121108

Warm up: Basic (jumprope)
Stretch: hip flexors, quadriceps, hamstrings 
Skill/Strength: 25 ghd medball toss @10#
WOD: 3 rounds for time:
100 flutter kicks (1for1)<*
50 double crunch sit ups*
400 m run

< scissor feet about 12-18"
* feet stay 3-6" off ground