Runaway

Warm-up:

  1. 1 Round of Cindy 
  2. Run 100m
  3. 1 Round of Cindy 
  4. Run 100m

Mobility:

Shoulders & Thoracic: Squat & Reach, T-Spine Rolling, Trap Smash, 3 Way Shoulder, Weighted ROM
Mobility Minutes

Announcements:

Take advantage of the Doc tomorrow! He does some really great work. 

Run of the Day:

Run 400m x2

Rest :90 between

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

Wod:

Runaway

5 Chest to Bar Pull-ups (Rx+ Bar or Ring Muscle-up)
Run 200m
10 Push-ups (Rx+ Strict Handstand Push-up)
Run 400m
15 Kettlebell Swings 24/16kg (Rx+32/24kg)
Rest 2:00 Minute

4 Rounds. Each round for time.