20160106

Warm up: 400 meter run, 20 Romanian deadlifts (95/75lbs), 10 Toes to Bars
  WOD 1: 3 Rounds
                500 meter row
                  25 GHDs (or abmat sit ups)
                  25 hip extensions (or supermans)
     REST: 5 minutes THEN
  WOD 2: 15 minute AMRAP
                  5 dumbbell up right rows (L+R=1)
                10 meter dumbbell overhead walk
                  5 dumbbell squat thrusters
                10 meter dumbbell overhead walk
 NOTES: spend time prior to WOD 2 to find a good weight to do for the Dumbbells