Warm up:
3 Rounds
8x Overhead Squat (PVC, 45, 55)
4x Squat Jumps
8x Pushups
Instep + Hip Flexor Stretch
WOD:
Super Bench and Super Squat Day Week 5! One more week and then we will do a test to see how much in raw strength everyone has improved.
Ryan F. Birthday WOD Cashout!
10 minute AMRAP:
3 clean/jerk 75% max
Sprint 10m
6 KB swings 70/55
Sprint 10m
9 pull ups
