Dec 30 2013

MWOD: Foam Roll Upper Back x2min
               Band Disracted Ankle MOB x1min/side
               Roll Triceps On Barbell On Floor x1min/side
               Bottom Squat x2min

LIFT: Deadlift 5 @ 65% 5@ 75% 5+@85%

WOD: B. 3 rounds for time
20 Alternating Single Arm KB Swings - 10/hand
20 KB Squats
20 Left Arm Walking Lunges
20 Right Arm Walking Lunges
20 KB SDLHP (Kettle bell Sumo Deadlift High Pull)