Warm Up
Dynamic- outside if you can- one length of each exercise
https://www.instagram.com/p/BlmWiCZHGXG/?saved-by=tangletowncrossfit

1. Knees to chest
2. Groiners
3. Walking quads
4. Single leg RDL
5. Spiderman lunge + reach both sides
6. Hamstrings
7. Glute/hips- #4 stretch
8. Inchworm- no push up
9. Curtsy lunge

WOD
3 RFT
800m Run
9 Sandbag cleans
50' Sandbag carry

Post WOD skill:  bench press
5 sets of 2 reps @ 75-80%