Warmup
Bike 2 min
Static Stretching:
a. foward fold
b. runners stretch
c. wrist clock
Dynamic Stretching:
25 air squats
alt front lunges
alt side lunges
WcG Benchmark
Back Squat
10x40
5x50
4x60
3x70
2x80
1x90
1xmax
1xmax
WOD
5RFT
3 OHS 135/95
6 HSPU
9 Bench Press 135/95
12 Ring Dips
