Warm Up
- 20 walking Lunges with a twist
- 10 Ring rows
- 20 Mountain climbers
- 20 Walking quad stretch
- 20 Single leg RDLs
- 20 Walking high knee hurdles
- lat stretch on rings x 2
- 200m run
Practice/Wod prep
- Dumb bell Snatch
- Pull Ups/Ring rows
4 Rnds
400m run
20 - 1 arm DB snatch - Alt every 5 reps
15 Pull Ups
