wod106

Aero Warm-up:

While jogging around the gym, perform the following movements when they are called out:

-Burpees
-Sprint
-High Kicks
-High Knees
-Butt Kicks
-Arm Circles
-Over the Fence
-Tiger Knee
-Bear Crawls

 

Weightlifting:

5/3/1+ Backsquat @ 75/85/95% of Wendler max

Note: + means last set is for maximum reps

 

Metcon:

4 rounds for time of

10 Thrusters 95/65

10 Ball slams

4 Sprints, short side of gym

rest one minute in between rounds

 

Mobility:

Couch Stretch

Hip Floss

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