Warm-up:
- 400m Run
- Spiderman Stretch up the pad-Samson stretch down the pad
- 3 rounds for quality of:
- 15 Air squats
- 20 Alternating Lunges
- 10 Overhead squats with PVC
Strength:
Back Squat– 15 minutes to find your 5 Rep MAX back squat and record on BTWB for future reference.
Metcon:
Birthday WOD for Coach Justin!!!
Amrap 21 minutes of:
- 1 Round of “Cindy” (5 Pull-ups, 10 Push-ups, 15 Air Squats)
- 1 Clean & Jerk, 185/135
