The Milk Man is a sprint.
WU: Row 1000m., then 2 rounds of 15 Plank Jacks S2S, 15 KB Swings, 20 Air Squats. Stretch
WOD: Mud Season Chipper For Time
5 Wall Walks > 10 Ring Pullups > 20 GHD Situps > 30 Burpee > 40 Kb Swings 35/25 > 50 Step Ups 24/20 > 60 Calorie Row > 100 Double Unders>>>>then go back down.
Icing: Shoulder Mobility. Please spend some time working on your shoulder flexibility.