Short Griff & CrossFit 150928

Warm-up:

Run 400m
4 Agilitity Ladder
Run 200m
10 Ring Dips

Syncro SDHP

7 Deadlifts
7 Shrugs
7 Pulls
7 Sumo Deadlift High Pull

Mobility:

Calf & Ankle Stretch

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

Wod:

Short Griff

Run 400m
Run 200m Backward
Run 400m

Target Time: 6 - 8 Minutes

Rest no more than 10 minutes.

CrossFit 150928

10 Sumo Deadlift High Pull 95/65 lbs
10 Ring Dips

7 Rounds for time.
Target Time: 7 - 11 Minutes