Warm-Up: 10 arm circles forward and backward, 10 lunges, 10 squats, 25-meter high knees , 25-meter butt kickers
Skill/focus: Sumo deadlift high pull
-- focus on zipping up your jacket
WOD:
11 min AMRAP 1 min rest at minute 6
200 m run
2 toes to bar
2 DB swings
200 m run
4 toes to bar
4 swings
200 m run
6 toes to bar
6 swings
Etc. . .
GAME: medicine ball shuttle run; in teams of two see how many medicine balls you can get across the playing field in 2 minutes. You can carry or roll/push the balls
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