Warm-up 2 rounds*200m run*10 tuck jumps* 10 squats*10 mountain climbers*10 pushups*
Stretch- *10 groiners*10 shoulder rolls* flag poles * 3 each leg lunge stretch* arm cirlcles forward and backward *arms across chest.
Strength: Wendler Shoulder Press
WOD
For time
1000m row
30 Hang cleans 135/95
50 Burpees
***Extra Credit 300 m OH Plate carry 45/35