Tuesday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch

10 kettle bell swings (35#)

10 GHD sit ups

10 good mornings

10 squats

WOD:

5 power cleans (135/95)

10 wall balls (20/14)

15 double unders

AMRAP 15 minutes

Then:

Run 8x250 meter repeats with a 1 minute break in between.

Post total time to whiteboard.