I. 400m Run/30 Squats/20 PVC Rollouts/30 OHS
II. I forgot my WOD today, so I used the old standby WOD
"Deck of Card"
Hearts = Hollow Rocks
Diamonds = Pull ups
Spades = Burpees
Clubs = Wall Balls
This is a great WOD and can be used with any 4 movements so it is always different. Just pick a card and do the corresponding movement and number of reps. Work your way through the deck. It tends to be a long WOD but also a lot of fun because of the randomness.
III. Stretch
Rogue Fitness
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