1. Patio WOD: Burning Kbs of Fire.

    Warmup

    5 rounds, 5 each

    • pullups
    • pushups
    • leg raise
    • bridge
    • box jump

    Running

    • run 1 mile 80%

    Strength

    3 x 5 each at appropriate weight

    • front squat
    • press
    • deadlift

    MetCon

    • 10 rounds for time.
    • 20 kb swing
    • 5 pushups
    • 20 sec rest