WARM UP:
2mins skin the cats or skin the cat progressions
MOBILITY:
Posterior hip capsule distraction
Peanut crunches
WOD:
As an individual or in teams
“Ralph”
Four rounds for time of:
8 Deadlifts 115/75kg
16 Burpees
3 Rope climbs
Run 600 meters
British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.