5 rounds for time of:
• 800m run
• 30 Kettlebell Swing 2 pood
• 30 pull-ups
-35 minute time cap

15 minutes Mobility work:

~5 minutes Hamstring work
90-120 sec Sampson stretch
60-90 sec Partner assisted hamstring stretch
60-90 sec Pigeon Stretch

~5 minutes Shoulder work
120-180 sec lat roll out (barbell prefered)
60-90 sec tricep roll out
60-90 sec partner assisted banded bully stretch

~5 minutes Quad work
90-120 sec couch stretch
90-120 sec Barbell roll out
90-120 sec couch stretch (yes twice!)

Posted in: WOD

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