Warm-up: Dynamic Stretches, then:
As a group:
Back Squat
5 @ 40% 1RM
5 @ 50% 1RM
3 @ 60% 1RM
5 @ 75% 1RM
3 @ 85% 1RM
1 @ 95% 1RM
then:
WOD:
For time:
21 Weighted Good Mornings #45/35
Run 400 meters
18 Weighted Good Mornings
Run 400 meters
15 Weighted Good Mornings
Run 400 meters
12 Weighted Good Mornings
Run 400 meters
9 Weighted Good Mornings
Run 400 meters
6 Weighted Good Mornings
Run 400 meters
3 Weighted Good Mornings
Run 400 meters