**all classes! yay!***
WOD
20 Min AMRAP (as many rounds/reps as possible)
Run 400m
15 sumo deadlift high pulls (95/65)(75/45)(65/30)
10 ring dips
BEGINNERS WOD
15 Min AMRAP
Run 200m
10 sumo deadlift high pulls (95/65)(75/45)(65/30)
10 hand release push ups
Warm-up
Sampson stretch down and back
10 leg swings each leg (forward and back and side to side
35 heavy Russian swings
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