I  met a friend and CF trainer at the box today to work on some skills, do some mobility and finish up with a short WOD. I should say that i met a ‘former’ friend after the pain he made me endure —

Warmup
Frankenstein
Lunges
Ham-Lean-Pull
Crossover Walk
Duck Walk
Shoulder rotations
push up variations
—
Shuffle,
careokee
Skip Jumps
Push Up with a side plank
single leg hops
single leg hops with butt kick

then we worked with a band and did some lunge rotations which were really tough.

Did some partner med ball toss and Sit up toss
and then did some seriously neuro stretching work — It’s complicated to explain but trust me –I don’t think I have ever felt so much pain stretching…EVER!

10 Min AMRAP WOD
7 75# Push Press
7 Hand Release push ups
7 26in box jumps
total rounds 5. Whewww—I’m exhausted!