Bear Arms

Pre:
Shoulder Pass throughs (tube)-15 reps
Hand walkouts 5 reps
Runners Stretch (active hamstring stretch w/staggered stance)10 reps each
Running while turning the jump rope (pose drill method)
Push-Ups 15 reps 2 sets
Sit-Ups 15 reps 2 sets
Air Squats 15 reps 2 sets
Ring Work: Skin the cat/Muscle Up/Dips  (a couple reps of each)

WOD:
15 min. AMRAP (as many reps as possible)
40 Double Unders
20 Inverted Burpees
100 ft. Bear Crawl

Post:
Static Stretch tight areas

Matt B: 3 Rounds 40 Double Unders 13 Inverted Burpees