Warmup

400 m run

25 ft

lateral lunges
bear crawl
sansom lunges
frankenstein kicks
grapevines

Skill

3x10 Lateral Step Ups Onto Plates- Use a HEAVY KB
3x10 Front Rack Step ups (HEAVY weight low step)

WOD - Dumbfounded

100 m Run
10 Russian KBS (70/53)
10 Mountain Climbers (each leg=1)
200 m run
20 Russian KBS (70/53)
20 Mountain Climbers (each leg=1)
400 m Run
40 Russian KBS (70/53)
40 Mountain Climbers (each leg=1)
800 m Run