Warm-Up:
Run 400M
10 Shoulder Dislocates
15 Overhead Squats
40 Jumping Jacks
Stretch
20 Walking Lunges
20 Speed Skaters
40 Crunches
20 Supermans
WOD: 21-15-9-15
Deadlift
Clean
Front Squat
Push Press
Cool-Down:
30 Weighted G/H Sit-Ups
10 G/H Sit-Ups w/ Touch
20 G/H Back Extensions
10 Back Extensions
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