Practice

Warm-up:

Pose Sprint Warm-up

Mobility:

Hips & Quads: Banded Hip Distraction, Wall Stretch, Voodoo Floss
Calves & Ankles: Calf/Achilles Smash, Banded Ankle Distraction, Weighted Knee Squat

Announcements:

CF Justified Grand Re-Opening this Saturday, the 19th. Bring some friends and come hangout! 

Run of the Day:

Repeats

Run 400m

4 Efforts for time.
Rest 2 Minutes between efforts.

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

Wod:

Practice

6 Alternating Dumbell Squat Snatch (choose weight)
15 GHD Sit-ups

3 Rounds not for time.
(No measure. Complete what you can in remainder of class time)