Linda

Kara Webb in the lead so far

Warmup

400m row

100' grapevine  

50 sit ups

20 Back ext

10 pull ups

10 Box Jumps

10 Push ups

Mobility

Quick roll on whatever needs it.

Strength

Off

WOD

"Linda" (aka "3 Bars of Death")

10-9-8-7-6-5-4-3-2-1

Deadlift (1.5xBW)

Bench Press (BW)

Clean (.75 BW)

Endurance

Run 30minutes for distance. I like an out and back course for this. I'll run16 minutes out fast, then try to beat it (or get as close as I can) in 14 minutes on the way back.