Rainy Daze

Warm-up:

Run 800m 

Followed by 2 rounds of:

  1. 10m Inchworm
  2. Samson Stretch :30 each leg
  3. 10m High Kicks 
  4. 10 Kettlebell Swings (Choose weight)

Mobility:

Rollout: Quads, Hams, Ab, Adductors 

Announcements:

See the Doc at Tally or Justified tomorrow at 3:30pm

Be sure to sign-up through Wodify. 

Pull Day:

Deadlift Heavy Triple: 15 Minutes
With good form, work up to a challenging 3 rep weight. 
New Athlete Deadlift 3x5

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

Wod:

Rainy Daze

Row 300m 
10m Walking Lunge w/ Rotation
10 Hip Extensions
5 Strict Pull-ups
5 Strict Ring Dips 
10 Back Extensions 
10 Hollow Body Rocks

3 Rounds not for time. 
Score rounds and scaling.