How strong are you?

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Skill

50 ghbe
50 ghsu

Strength

Build to a 3 rep max deadlift in 10 minutes

Wod
3 rounds for time
Run 400 meters
Lunge 100 meters

MaD MoBI
Calf stretch
Knee on the wall
Press ups
Single leg knee to chest

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