July 5, 2011 | Posted in Daily Info and Workout | By

Warm up: Row 250m
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups GHD
10 Back Ext. GHD
5 Dips
5 Pull ups

WOD:Relay Race
With Teams
50m Tire Flips
50 Sledge Hammer Slams (25 ea Arm)
One team member goes at a time
Team members waiting will conduct 30 air squats and 30 push-ups until it is their turn

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