8/30

Rich:
Morning @ ACF
WU:
Rotations
10x

Roll Over
GHD Situp
GHD Back Extension
Bar Dip
Pullup
Roll Over
GHD Situp
GHD Back Extension
Squat

.5M Run

WOD:
4 RFT

15 Thruster, 95#
10 Burpee
300m Row
25 Wall Ball, 20#
20 Russian KB Swings, 55#

Time: 32:46
*Absolutely brutal. Need to work on thrusters.

Evening: 77 Burpees