Warm Up
EMOM x 9 mins

1st - 10 Barbell Hip Thrust- can be light weight on barbell

2nd - 10 Lateral Band Walks- KB goblet hold

3rd - 20 Russian Twists/ each side

Mobility:
hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?saved-by=tangletowncrossfit

shoulder flow https://www.instagram.com/p/BiPe2a0h40w/?saved-by=tangletowncrossfit

WOD
Karen
150 wall balls 20/14 Men 10' target Women 9' target

POST WOD
One round- not timed
600m run
400m sandbag carry 50/35#
200m farmer carry 53/35 each hand
400m sandbag carry
600m run