Thursday
WARM UP:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 push ups

10 v ups

10 good mornings

10 prisoner lunge steps

STRENGTH:
Bench Press   3 x max reps
WOD:
Thursday

6 heel claps

12 sledge hammer swings (16/10)

18 true push ups

100 meter famers carry (M70/45)(W53/35)

AMRAP 20 minutes

AMRAP