wod1714

Aero Athletics 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

Wendler Deadlift 5/3/1+ (1×5, 1×3, 1×1+)

1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%

All Percentages based on Wendler Max.

Metcon (Time)

Note: This WOD should be an all out sprint. 100% effort.

Row 250
15 Kettlebell Swings (2/1.5p)
25 Burpees
15 Kettlebell Swings
Row 250

Mobility

Posterior Chain Floss 2 minutes a side
Banded Classic Posterior Chain Mob 2 minutes a side
T-Spine Smash Internal Rotation 4 min total

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