12/3

A. Incline prone reverse dumbbell fly, 8-10 x 3, rest 1:30

10# dumbbells.

B. Strict knee to elbow/toes to bar, accumulate 12-16 reps not for time.

16 knees to elbow.

+

For time:
Run 800m
16 ring rows
20 box jumps
24 cal assault
Run 400m


WOD: 10:55.9

+

Foam roll lats/thoracic
10 breaths in thread the needle stretch each side