WARM UP:
Foam Roll / Lacrosse Work
250 Meter Row x 2
High Knees
High Skips
Skip for hight
Broad Jumps
down & back

STRETCH:
Quad Stretch on Box x 2
Hurdler Stretch x 2
Shoulder Stretch with bands

WOD:
4x 1 Snatch/1 OHS
@ 80% Minimum
20 Min Cap w/Warmup Reps

25 Double Unders – 50 Singles
10 Ring Rows
10 V-Ups

4 Rounds, Not for Time
RX = Unbroken
PHA = 50 DU, 3 Rope, 10 GHD