Warmup
50 Air Squats
3x4 Get Ups
3x6-10 Glute Ham Raise
3x:25 Lsit

Strength
5x3 Sumo Deadlifts

WOD
50-40-30-20-10
Burpees
5-4-3-2-1
*Squat Clean + Shoulder to Overhead (75-80% 1RM)
**For the burpees, make sure you touch your chest at the bottom and you fully extend your hips at the top. Practice good movement! This will help you in the open when good movement is mandatory.

REC
3x15 Parallette Pass Thrus

A photo posted by Gabby Hill (@gabsder) on Oct 19, 2014 at 12:36pm PDT

Throwback to the 2014 Throwdown.