Pre-WOD (Skills/strength):
4x Hamstring Curl (partnered w/ 4count lower)
8x SA Strict Press
4x Strict TTB (straight legs)

WOD: Run and Gun Ladder
1mile (12 Laps) Run
100x Sit-ups
800m (6 Laps) Run
75x Air Squats
400m (3 laps) Run
50x Push-ups
200m Run (1.5 Laps) Run
25x Lunges (each leg)

Post-WOD (Challenge/Cool-down):
Easy jog and samson/couch stretch

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