WOD Mi

Warm-up
600m run

8x20sec work/10sec rest

plank variations
gymnastic kip

superman reverse twist
ring rows

Mobility
5min shoulder CARs
5min pass through

Skill
Metcon
hs walk
in 10min
I. shoulder taps wall/partner/free
II. hs walk to/from wall
III. hs walk
*work/rest as needed

Metcon
Metcon
e2min for 10min
18 burpee box over