20121107

Warmup:
Run 1 mile (treadmill) or row 1k, 10 pullups, 15 dips, 20 pushups, 30 situps, 40 air squats, and 50 meter lunges in any configuration on your own.

Lift:
10X8X5X5X5 Back Squat

WoD:
5 Rds
15 Dumbell/KB Swings 24/16kg
15 Toes to Bar
100 meter run (down and back)