stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
10 plyo
8 good mornings
6 dl
4 g2oh

Metcon/*Rx(30)
"GAZ" hero wod
1000m run
ground to overhead
(accumulate 4410 pounds)
1000m run

Finisher
2 min hamstring stretch
2 min low back smash
15 side plank pt per side
1 min plank
50 rtw