Friday WOD

Warm:

10 minutes

0-1: down dog up dog transitions

1-2: lunge twists

2-3: squats

3-4: jumping jacks

4-5: high knees

5-6: butt kicks

6-7: standing split alternating legs

7-8: sit ups

8-9: supermans

9-10: Leg gels

Strength:

Back squats:

15-11-7-3

Weight goes up as the reps go down

1-2:00 rest between sets

WOD:

12 AMRAP

21- Dead lift

15- Hang Clean

9- S2 OH

RX- 135/95 F- 95/55 L-75/45