4 x Jog
4 x Run
2 x High Knees
2 x Butt Kicks
2 x Lateral Shuffle
Frankenstein
Lunge Stretch
Leg/Hip/Calf Stretches
WOD: Run Form and Technique 10 min.
400 m. Run x 1 rest 2 minutes
200 m. Sprint x 2 rest 2 minutes
6 Rounds
20 Yrd Sprint + ladder Drills
RidgeWOD:
Skill:
Handstand Push Ups - handstand holds, wall climbs, push ups (12 minutes)
KB Snatch Progression - Practice (12 minutes)
WOD: 12 minute AMRAP
3x HSPU
7x KB Snatch (each side)
Durability: Run 1 Mile for Time
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