warm-up

run 400

arm circles, leg swings, back slaps

spiderman, sampson stretch, pigeon stretch

moon the sky, hip rolls and extensions, pvc dislocates

triceps stretch, lat stretch

burgner warm-up

strength/skill

sa db snatch

5-5-5-5

WOD

1 min of each for 3 rounds

85/65  sdhp

rest one min

hspu

rest one min

row for calories