Aloha Friday WOD:

 Warm-up

Group Warm Up (20m each)
High Knees
Butt Kicks
Carioca
Bear Crawl
Crab Walk
*Group Stretch to Follow

Weightlifting

Back Squat 1x4@75%
1x4@80%
1x4@80%
1x4@80%
*log in last set of 4 reps

Metcon

Metcon (AMRAP - Rounds and Reps)3 Rounds- 3 Minute AMRAP
10KB swings (53/35)
10 Goblet Squats (53/35)
*Rest 2 minutes between sets

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