Happy Birthday Coach Masters and Gary Cantrell! (Sunday) !!

Warm-up:
4 Inchworm pushup
8 Superman
16 Speed Skaters
8 Dbl pushup burpee
4 Deep Squat complex
10 Shoulder circles
5 Lat pull
2 Strict pullup
4 Kipping pullup
Run 150m

WOD:
For time:
3 Rounds of:
5 Pullups
10 Pushups
20 DU’s (40 SU’s)

Run 400

2 Rounds of:
10 Pullup
20 Pushup
40 DU (80 SU)

Run 400

1 Round of:
20 Pullup
40 Pushup
80 DU (80 SU)

Run 400

*24 minute cap. Rx+ add in a R/L shoulder tap in plank for each pushup.

Home WOD/Zoom:
Same as above
Substitute 2-for-1 Renegade Row

Mobility:
1:00 Low dragon
1:00 Puppy dog w/ bent arms hands on upper back