Thursday

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 push ups

10 GHD sit ups

10 good mornings

10 squats

WOD:

Row 1000 meters

Run 500 meters with kettlebell (53/35) and sledge hammer (16/10)

30 sledge hammer swings (16/10)

2 15 foot rope climbs

30 burpees

Run 250 meters

30 kettle bell swings (53/35)

Run 250 meters

30 heel claps

Run 250 meters

30 burpee box jumps (20 inch)

Run 250 meters

30 ball slams (40/25)

100 meter sled drag (180/135)

1 helo ladder climb (20 feet)

For time.