081320

Warm-up:
10 Leg swings (F/B/L/R)
5 Inchworm
10 Cossack squat
5 Press-up
10 Air squat
5 Yoga push-up
10 Single leg glute bridge
1 Wall walk up + 10 second hold

WOD:
4 sets, each against a 5 minute running clock
10 Sumo Deadlift (185/135#. no more than 70% of last weeks top load)
7-14 Ring dip (Sub parallette or box dip)
25 Wallball (Scale to 18 reps)
1 minute Handstand hold (Scale to pike handstand hold)

Home WOD bodyweight:
Sumo deadlift= 14 Towel/plate glute slides
Ring Dip=Dip on steps
Wallball= Up/down+ squat

Mobility:
1:00 Side puppy
1:00 Saddle