Dynamic warmup (10:00):
Alternating toe touches adductions
lunging push ups butt kickers
abductions pass throughs
gallop 2:00 couch stretch
Gymnastics (9:00):
3X
5 standing broad jump – land w/ quiet feet
5 target jumps
Strength (16:00):
Deadlift
6:00 warm up
0:00 8 reps, 4:00 8 reps, 8:00 8 reps
WOD (20:00):
5X
400m run
10 shoulder to overhead