WARM UP:
2:00 Jump Rope
2X:
:30 T Spine opener w/WB and plate
10 Prisoner Squats
10 Bottom of squat plate extensions
10 Drinking Birds
20 Ice Skaters
SKILL:
Every :90 for 7:30
3 Deadlift @ 80% of 1RM DL
WOD:
10 Rounds
1 Rope climb
10 WBS
30 Double unders