Wednesday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 supine ring pull ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Deadlifts 5-5-3-3-3

Then: 30 straight leg deadlifts at 50% of your 3RM (ex: 10-10-10, 12-10-8, etc)

WOD:

12 deadlifts (245/160)

100 meter sled drag (95/65)

40 double unders

AMRAP 15 minutes