081112 WOD

Warm-up:
20 walking lunges (prisoner style)
400m run
15 good mornings w/ a PVC
15 shoulder dislocates
2 rounds

WOD:

"Jackie"
1000M Row
50 Thrusters 45lb
30 Pull Ups
for Time


As always, please do not drop an empty bar - set it down gently!