151023 - FYF

Warm-up
3 rounds
200m run
15 hand release push-ups
15 KB swings M35 F:20-25
15 back extensions (aka supermans)

WOD
5 stations, 
2 minutes per station, 2 rounds
Rope climbs
Kettlebell swing get up get downs
Tall wall balls M:20 to 12 F:14 to 10
Max calorie row or airdyne
Push up dip complexes