Warmup
Aerobic Run 200 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
Rack:
Back Squat
5x3 - build load to moderate heavy
Station:
5X BTN snatch balance (2"",4"",6""down)
WOD
For Time
Ladder Down
A: 10-1 - OHS 115/75
B: 10-6 -1 rope climb
5-1 - 200m run
