WARM UP
Pass through
Push ups
Kipping swing
Sit ups
Scorpions (http://youtu.be/fOaZXOCEfrg)
OH Wall squats
1 leg hip hinge
Hurdlers
Leg swing
Foam roll
BUY IN
5x3 Floor Press/Bench Press "Just press it baby!"
Find a heavy weight. Rest 2 min between sets.
WOD
"RUN narF RUN"
435m run
Then immediately into:
9 - 15 - 21
Pull ups
Thrusters 95/65
DE Affiliate Team use at least 75#
*15 min time cap*
CASH OUT
50 DU
MOBILITY
Hip flexors
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