Friday 6-18

Warm Up

Run 1 lap

10 5 count squats (5 count down)

10 GHD sit up

10 back extensions

10 Knees to elbows

WOD

Boys: 10,000 pounds ground to overhead anyhow

Girls: 6,000 pounds ground to overhead anyhow

You pick the weight and the style and make the reps work out to your prescribed weight.

Post loads, reps and time.

Happy Friday!