Ottoman Empire

Sunday Go Getters!

Warm Up:
Agility run x 2 (Starting point is a sandbag. Run 10', touch 1st sandbag, return to starting sandbag, run 30', touch 2nd sandbag return to starting sandbag, run 75', touch 3rd sandbag, return to starting sandbag)
Bear crawl
Walking lunges
Side to side lunges
Butt Kicks
"Third world squat" for 1 min, then while in squat position, put hands on head and walk 15 paces. Then stretch the right leg to the side for 15 seconds, switch to left for 15 seconds.
Shoulder Dislocates

Skill:
Turkish get up

WOD:
Every minute on the minute for 10 minutes:
4 Overhead squats
3 Push ups
Your score is the number of rounds you are able to complete within the one minute deadline.

Post-WOD stretch:
Happy baby pose
Hip openers
Pigeon pose
Hamstring stretch