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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

Hero_Ralph2_th

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.