WOD Fri Dec 2

Work

13 Minute AMRAP:
55 DL @ 155/225
55 Wallballs @ 14/20
55 Calorie Row/40 Calorie Bike
55 HSPU/Dumbbell Push Press @ 30/45

From the 2016 CrossFit Open, this one's a great chipper! Small sets just to keep moving will help you get as far as possible.

Mobility

Roll upper back
Roll armpits (chest & lats)
Roll hip-flexors
Roll butt
Roll hamstrings
Seated hamstring stretch