Warm-Up 

KB warm-up #4

3x 

1. Russian swings 10 reps

2. Straddle inchworm + push up

3. Windmill LEFT 3 reps

4. Lateral lunges 10 reps

5. Windmill RIGHT 3 reps

6. 3 mountain climber + stand up 5 reps

7. KB thrusters 10 reps

8. Heel walk 20ft

9. Toe walk 20ft

WOD

3 rounds of:

25 KBS

800m run or 3 minutes 30-second run