Warm Up 2X's:
250 Row
20 jumping jacks
6 inch worm walk outs
10 push ups
8 min Med Ball Toss Game

Mobility: 
2 min per side :LAX Ball ankle MOB
Squat wide, squat narrow
(Wide stance squats, each squat move feet until your feet are together, pistol prep)

Strength:
3X10 GHD Sit ups
3X10 Elevated ring rows

WOD: for time
500 m Row
20 Kipping Pull ups
100 DU
10 pistol squats (each leg) 
25 KB Swing 20k/ 24k
Short Lap
 

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