Warm-up:
80m walk, 320m run
10 Shoulder PT, 7 V-Rolls x2
150 Singles
7 Squat therapy, 7 Scap Pull-ups, 7 Scap Push-ups, 7 L's x2
WOD: The Lauderdale
80 AS's
70 Push-ups
60 Sit-ups
50 Pull-ups
Every 5 Minutes run down to the 4th floor and back up
Dessert:
Tabatha Plank holds
Cool-Down
40 m run, 40 m walk