Eva

Warm-up:

Run 400m 
15 Russian Kettlebell Swings (choose weight) 
5 Strict Pull-ups 
5 Strict Ring Dips 
or
5 Strict Muscle-ups 

Mobility:

Hips & Quads: Hip Distraction or Wall Stretch 
3 Way Shoulder Stretch 

Announcements:

We will be finishing up the new location this weekend! Swing by and give us a hand if you have some time! Have a beer, maybe get beat at some cornhole? See everyone back on Monday! 

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

Wod:

Eva 

Run 800m 
30 Kettlebell Swing 32/24kg
30 Pull-ups 

5 Rounds for time. 
Time Limit: 40 Minutes