02.24.2021

Hot Start warm up
4 rounds
10 cals row or bike
20 second wall sit
5/side lateral step ups
1 each side Turkish get up

Take 5:00 to stretch lats, ankles and wrists before squatting

Strength
Stamina Squats
Back squat 5 x 3 reps @ 78%
Front squat 3 x3 reps @ 80%


WOD
"#99"
With an empty bar the entire wod
5 rounds for time
7 hang power cleans
6 strict press
5 thrusters
once complete with your 5 rounds, perform 9 burpees to make it a 99 rep wod!!