Warm-Up:
Coach’s choice

WOD prep:
Prep the movements of the WLC WOD and set up your back squat station.  The back squat is not part of the WLC workout.  It is our post WOD strength today!

WOD:
WLC
In 11 minutes:
Run 400m, 800m, or 1200m (choose a distance you can finish in 6 minutes or less) There will be orange cones at each of the distances. If not running Bike 40,80 or 100 calories.
In the time remaining, complete as much of the following list as you can:
30 Air Squats
30 Sit Ups
30 Plank Ups(Hands to elbows back to hands is 1 rep)
40 Reverse Lunges
40 Bicycles (elbow to the knee is 1 rep)
40 Push Ups
50 Squat Jumps
50 Flutter Kicks
50 Mountain Climbers 
100 Burpees

*After the 11-minute mark rest 5 minutes @ the 16-minute mark spend 20 minutes building to a 5 rep heavy back squat. Take a minimum of

*Your score is the total number of reps you complete.

Notes:
– Don’t worry – this workout was not designed to actually be finished in under 11 minutes – just get as far as you can in the list and count all your reps as points.
– your choice in the run or bike distance must remain the same for both your pre-challenge WOD and post-challenge WOD.

Post WOD:
Agile 8.  This will cover your 10 minutes of mobility for the WLC!

CFS Brief:
Click here to register for The Whole Life Challenge! (After registration make sure to join the CrossFit Synergistics Team from your profile so we can all interact online.)
– Early Registration $39 June 4 through June 26
– Regular Registration $49 Jun 27 through July 7
– Last Minute Registration $59 July 8 through July 23