Warm Up
2X
- Short Lap Fartlek
- Sprint to NJ ave, jog to corner, Sprint to alley, jog to corner
- 10 ring rows
- 2 slow wall walkups

MOB
Yoga pigeon stretch
2:00 per side

Skill/ Strength
Shuttle runs X 5:
start at one end and touch the end of each mat (6 mats total)
- record shortest time

WOD
3 RFT
- 8 Dumbell Burpees (clean, thruster, down to chest, reapeat) 15% BW per hand
- 8 Ab-mat situps in butterfly
- 8 kipping pullups

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