WOD
Mobility
2 min wall calf stretch (1 min knee straight, 1 min knee bent) http://bit.ly/2KNsjST
2 min seated straddle stretch http://bit.ly/2DkEH6P
2 min down dog stretch
Primer
3 rounds:
8 Prone Shoulder External Rotation Lift Offs http://bit.ly/2ZiFhvf
8 Prone Shoulder Internal Rotation Lift Offs http://bit.ly/2VXESfP
8 Donkey Kicks http://bit.ly/2IsRb0r
Conditioning
Teams of 2, one partner working at a time, 6 Rounds for time (24 min cap):
400 Meter Row
200M DBall Carry (50/30)
*can carry Dball anyway you want