I got a meeting tomorrow from 5-6:30pm, so I can't make it at our normal time. Therefore, I am going in an hour later. Choose your time and come kick some ass!
Warm Up
2 rounds
1000m Row @ 24spm, light pace
Dynamic Stretching
Strength: Front Squat
5x5 @ 5-10# heavier than previous week
WOD: "Diane"
21, 15 & 9 rep. rounds of:
Deadlift 225#/155#
HSPU's
Stretch
Also, check this article on static stretching http://well.blogs.nytimes.com/2010/09/01/phys-ed-does-stretching-before-running-prevent-injuries/?src=me&ref=general
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