Strength/Skill: 

IMG_1813

Split Stance RDL​(15-20 min)
4 x 6/leg @21X1

https://youtu.be/y1g9xL5v4_o
https://youtu.be/LBzxZCUZrNA (another angle but w/ DB’s)

WOD:
Every 4 min x 4
400m Run
10 Burpee
2 Rope Climbs

*try for at least 30 sec of rest
*scale suggestions: 200m run, 8 burpee or 1 rope climb
*2:1 for seated rope climb scale