Warm Up-
(From end to end of the gym) rounds
Walking lunge across the gym
stop and do 10 airsquats
high knees back to the other end
10 burpees
Repeat 4 times.
40 burpees in a warm up.. are you crazy… yes

Strength-
Back Squats-
Sets of 10…
10,10,10,10

Wod
18 Minutes (this is going to get nasty)
*******WRITE YOUR ROUNDS ON THE FLOOR AND CROSS THEM OFF AS YOU GO**** 1  2   3  4  5  6  7  8  9 10…..
1 power clean
1 burpee over your bar
100m Sprint