-Warm Up-

4 rounds for quality

8 supported DB rows (L)

8 supported DB rows (R)

10m crab walk

30 second hollow hold

200m run

-WoD-

Foot Drills

Then 2 rounds

8 eccentric ankle dorsiflexion

12 plate hops (45# plate)

Death by Run 

Min 1: 10m shuttle sprint

Min 2: 20m shuttle sprint

Min 3: 30m shuttle sprint

Continue adding 10m each minute until you cannot complete the work in 1 minute

-Post WOD Pump-

3-4 sets

6 supinated chest supported rows

8 alt DB front raise (4 per side)

10-15 second L-hang