Wednesday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 push up

10 abmat sit ups

10 back extensions

10 walking prisoner lunge steps per foot

Strength:

3 sets of max rep bench press (Men: bodyweight)(Women:  1/2 bodyweight)

1 warm up set allowed.  3 minutes rest in between sets.

WOD:

21-15-9

Ring push ups

Kipping pull ups

Box jumps (24/20)

For time.

Then:

1000 meter team stretcher carry (180/135)

10 minute time limit or award yourself 30 burpees.