Warm Up:
30 sec downward dog
30 sec upward dog
10 adductor rock backs to each leg
2 Rounds:
50′ frog hops
50′ duck walks
50′ gorilla run
10 scapula pull ups
5 strict pull ups
Pre Game:
90 secs. max DU’s (or practice)
WOD:
3 rounds for time
400m run
10 deadlifts (275/185)
15 box jump overs (24/20)
20 pull ups
After Party:
foam roll