Warm Up:
2 Rounds
20s downward dog
20s upward dog
10x quadruped rock backs
8x adductor rock backs
10x stationary inch worms
10x kb rdl’s (each side)
WOD:
21-15-9
Deadlift (275/185)
Ring dips
* 12 min cap
After Party:
3 sets of:
50’sprint
60 du’s
50′ sprint
– rest 60 secs