Warm Up

 Lunge witha twist down
bearcrawl back
samson lunge down
backwards bear crawl back
high knees down
butt kickers back
Hamstring sweep down
cherrypickers back

BDD good mornings x10
BDD strict press x 10
BDD thruster x 10
BDD pull aparts x 10
BDD pass throughs x 10

 

WOD

Mini SAMAN HERO WOD w/ a partner

9 Rds

13 deadlift (185/125)

17 wallball shots (20/14 10)

400m run

30min Time cap

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