- Mobility – PVC Good mornings / Planks / Hip/Quad/Hamstring stretches
- Strength – Find a 4RM Deadlift – Reps must be touch and go
- WOD – 4RFT
- 12 Hang Power Cleans (75% of BW as rx)
- Run 400m
- Finisher – 2 min AMRAP Weighted Sit Ups (40#/25#)
11/23/12: Lift Heavy, Run Fast