Workout of the Day
2 rounds for time of:

30 Hip extensions
30 GHD or medicine ball situps
30 Medicine ball squat cleans thruster tosses
30 Walking lunge steps with medicine ball held overhead

Post your results to the Whiteboard.

Transfer your data from here.

Mainsite WOD
21-15-9 reps for time of:
115-lb. hang squat cleans
Chest-to-bar pull-ups