10-11-13

Warmup

Box Jump Warmup

Skill

Handstand Walk Skill

Kick-up to wall w/spotter

Strength

Deadlift: 50% 1x5, 60% 1x5, 70% 2x3, 80% 6x2

WOD

15 min AMRAP

200m Run

15 Ring Rows

400m Run

15 Ring Rows

600m Run

15 Ring Rows

800m Run

15 Ring Rows

1000m Run

Mobility

Foam Roll

hamstrings - Low back

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