Warm-up:

  1. Run 400m 
  2. Walk: Inside,Outside,Heel,Toe (10m each)
  3. 20 Side Squats (10 each leg) 

Mobility:

3 Way Shoulder Stretch + Wall Stretch 

Announcements:

Catch the Doc at Tally tomorrow. Keeping your body up to date and as pain free as possible is critical to success. 

Run of the Day:

Run 1 Mile 

For time. 

Skills & Technique: (Click below for links to more info)

Wod:

Full Housed 

20 Russian Kettlebell Swings 24/16kg
10 Ring Dips 
20 Backward Stepping Lunges 24/16kg (10 each leg)
10 GHD Sit-ups 
20 Kettlebell Clean 24/16kg (10 each arm)
1 Rope Climb

18 Minute AMRAP.
Score rounds and reps. 

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