Wednesday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 ball slams (25/15)

10 abmat sit ups

10 back extensions

10 squats

WOD:

Row 300 meters

10 knees to elbows

20 sledge hammer swings (16#)

30 double unders

AMRAP 20 minutes

Then: 2 minute plank