Road Runner

Warm-up:

100 Doubleunders 

For time.
Time Limit: 4 Minutes 

Then:

20m Elbow to Instep
5 Strict Pull-ups
5 Strict Ring Dips

or

5 Strict Muscle-ups

Mobility:

3 Way Shoulder+Mobility Minutes 

Announcements:

Sign-up for the moving event through our facebook group if you know you will be there! We need to know how many beers to buy! See the Doc tomorrow at Tally at 3:30! 

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

Wod:

Road Runner

Run 400m

6 Efforts each for time.
Rest 2:1
Shoot for consistency.

Followed by:

Handstand Practice 

Headstands
Handstand Kick Ups
Handstand Holds on wall
Free Standing Handstand Holds
Handstand Shoulder Touches
Handstand Walks