Thursday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 push ups

10 v ups

10 good mornings

10 squats

Strength:

Bench press 5-3-1-1-1-1

Then: 30 dips

WOD:

Run 250 meters

20 half moons with med ball (40/25)

10 tire flips (big/little)

AMRAP 20 minutes

You must also do 40 bench press (185/135) sometime during the WOD.