Turn & Burn

Warm-up:

3 Rounds of:

  1. Run 200m
  2. 5 Push-ups
  3. 10 Mountain Climbers 
  4. 5 Ring Dips

Mobility:

Partner Peck Stretch + Calf & Achilles Smash

Announcements:

The final 2015 Open Wod is announced tonight! 
Stay up to date with Sibling Rivalry, it's close! 

Lift of the Day:

Bench Press 3x5

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

Wod:

Turn & Burn

21-15-9 rep rounds of:

Russian Kettlebell Swings 32/24kg
Box Jump Overs 24/20"
Ring Dips

For time. 
Time Limit: 15 Minutes

Followed by:

50 Alternating Pistols

Not for time.