Warm Up;
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
Lateral Hop over Hurdles to Box Jump 3 L & R rest 30-60 sec. 4 Rounds
Farmers Carry (As heavy as Possible Down Room & Back Rest 1-2 Min. x 6 Rounds
Jump Rope x 60 Sec. (As many reps as possible) Rest 60 sec. x 6 Rounds
RidgeWOD:
Skill: 2x HSPU on minute for five minutes; 1x HSPU on minute for five minutes
4 x 250m Row - REST 1:00 minute between efforts
WOD:
42x 50# KB Swings (Eye Level)
21x Ring Dips
30x KB Swings
15x Ring Dips
30x KB Swings
15x Ring Dips
42x KB Swings
21x Ring Dips
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