Happy Birthday Colin!
WOD
Mobility
Pigeon Stretch
Frog Stretch
Low Dragon Stretch
Deep Squat Hold
Primer
2 Sets
15s e/leg Copenhagen Plank
6e/side KB Shoulder Press + Windmill
8e/side KB Crossbody RDL
Strength
Back Squat: 5 sets of 3 @ 80%
Conditioning
Four rounds for time:
16 DB Snatches (50/35)
12 DB Lunges
8 V-Ups