3 Kingpins

Saturday Go Getters

Warm up:
400 me run
inch worms
walking lunges
side to side lunges
butt kicks
5 burpees
10 push ups
10 air squats
shoulder dislocates

Skill:
Deadlift

Mobility WOD:
10 minutes of sumo/"third world" squat
(thanks KStar)

WOD 1:
Tabata squats

WOD 2:
"Brenton"
5 Rounds for Time
100' bear crawl
100' broad jumps
Do 3 burpees after every 5 broad jumps.
Rx'd is with a 20lb vest or body armor. We did it without.