Wednesday
WARM UP:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 push ups

10 abmat sit ups

10 back extensions

10 squats

10 second prisoner stretch per side

STRENGTH:
Clean and Jerk   2-2-2-1-1-1
WOD:
Wednesday

Run 1 mile

50 wall balls (20/14)

40 box jumps (24/20)

30 burpees to 45# plate

20 power snatches (115/75)

For time.

Time