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