Wednesday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 chin ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Deadlifts 5x5

Then:  30 straigh leg deadlifts at 40% of your 5RM (12-10-8, 10-10-10)

WOD:

Run 1 mile AFAHP

Then, 21-15-9:

Deadlifts (225/145)

Over the box jumps (20/15)

For time.