WARM UP

ROLL-10 MIN/  Skinny PVC- 4 min/ Bird Dogs- 3 min (finding good extension and flexion before, and focus on glute and core contractions throughout)

Hip Flexors- 2min

Wrist Prep- 2 min

Active Warm up

Swing Prep- 6-8 min

Running Prep- 3-5 min

WOD
3 Rounds for Time
400 M Run
21 KB Swings
15 Toes to Bars

For the 930 am Class…nice….2nd run of the season…for those of us that scaled to burpees…woo too…..till next time when Buffalo Weather is more acceptable….