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 5-3-1-1-1-1

WOD:

1-2-3-4-5-6-7-8-9-10

Deadlifts (225/145)

Pull ups and chin ups (alternate each round)

Box jumps (30/25)

Do a 5, 10, and 15 meter suicide sprint after each round

For time.