Congratulations to Mary on gaining her USA citizenship.
Warm-up:
21-15-9 Reps of
Air Squat, Arch Hollow Swing, Lunge
Dynamic Stretch
Strength:
Strict Pull-ups / Bar Dips
(10+10)4
Use weight if possible.
WOD: HOT FOOT
For Time:
2 Rounds
15 Sandbag Cleans 120/80
800m Run
Icing:
Mobility Foam Roll