8/15 get in here its Monday…

WU:
Run 100m
200m walk/jog With two plates (15/10lbs) held in either hand (pinched between hands)
Run 200m
200m run with one of the same weighted plates, held any way,
Run 300m

Skill 10min Gymnastics
5 Frog Supports – Scale UP to Pressing out into Handstands
5 Headstand attempts – Scale UP to Pressing out into Handstands
5 Skin the Cats – low rings progress to high rings

Pre WOD mobility
Hamstring post up one leg on rig :45sec each leg
single leg Air humps 10 r/l

Strength Pre WOD loading DL
1×8, 1×6, 1×4, 1×2=wgt for WOD

WOD: 3rft
Run 400m with Plate (25/15lbs)
24 Deadlift (225/155lbs)
Run 400m