Recover...

RELAX

or

Stretch

+

Light run (or row)

+

Stretch again
...........................................
For those that did not compete Saturday
...........................................


Warm-up/Skill

25 Burpees for time

+

Pistol progression
Alternating pistols
3 x 20 from 12" box

***If you have pistols
2 x 20
each set of 20 for time


Strength
Axle deadlift
10-10-7-5-5-3  (increasing in weight)



WOD
3 stone to shoulder
6 box jumps @ 30''/24''
9 pull-ups