Warmup
walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmills - wrist clockwork
Skill Work
team of 2
3rds each:
a1 30s ski erg
a2 hshold
switch 20s
3rds each:
a1 30s row
a2 rig hold
switch 20s
WOD
c&J prep time
7RFT
1 rope climb
4 strict hspu
6 C&J 135/105
8 cal bike
