Warm up
3 Rounds
200m Run
5 Diver bombs
10 Banded good morning

10X each Plank windmill

10X Slamball
20 sec calf stretch each
20 sec shoulder stretch

Warm up to the weight your going to use for the WOD

For Time
1 Mile Run
100 Double Unders
50 Sit ups
50 Deadlifts 205/145#
1 Mile run
*Cash in Cash out with 1 mile run Wanted to get some intensity today! Deadlifts should be manageable sets with as short of breaks as possible..

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