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 straight leg deadlifts (135/95) (ex: 10-10-10)

WOD:

12 deadlifts (245/160)

100 meter sled drag (135/90)

12 per side 1 arm kettle bell rows (53/35)

16 sledge hammer swings (16/16)

AMRAP 15 minutes