warm-up

run 400

moon the sky, forced abduction, pigeon stretch

quad stretch, sampson stetch, superstars

hip rolls and extensions, squats

behind the neck triceps stretch, lat stretch

skill

hspu or

handstands

strength

hang power cleans

5-5-5-5

WOD

“karen”

150 wall ball for time

those of you doing the metro dash, run 1 mile after WOD