Please Stretch

I cannot say this enough but if you don't do some supplemental stretching, rolling of legs and ball work you are going to get injured. We are working at 110% in here and we have to do the right things to be able to keep that pace up. If you haven't rolled your legs out or don't know how to stretch things please let me know and we will go through it.
Another thing I want you guys to do is get a feeling for what muscles or body groups need some extra attention in the warmup. Each athlete is different and as much as I try to warm up the body as whole you have to take some responsibility to do extra work in the areas of need.

W/U: 
3 rounds:
1 hill run
10 overhead squats
10 snatches
10 pushups
Tech:
Midline Work
Good Mornings 5x10
1/2 depth GHD Situps 3x30
WOD: 
4 rounds for time:
20 Burpees
20 KB Swings