Wednesday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 chin ups

10 abmat sit ups

10 good mornings

10 squats

Strength:

Deadlifts 5x

30 straight leg deadlifts at 50% of your 5RM deadlift

WOD:

Run 1 mile AFAHP then:

8 box jumps (24/20)

25 double unders

8 tire flips (big/little)

AMRAP 15 minutes