Wednesday

Warm Up
Row 500m or Run 400m
PVC Pass Thru’s
PVC Figure 8’s
PVC Good Morning Variation
Hanging Shrug
Dive Bombers
Lying Back Stretch
Lunge Stretch
Row 500m or Run 400m

Skill Work
Deadlift

WOD
AMRAP 10mins of:
5 Deadlift (225/155…advanced athletes 315/185)
7 Pull Ups
9 Push Ups

REST 5 mins

AMRAP 10mins of:
9 Hand Stand Push Ups
7 Toes to Bar (modification: 7 lying leg raises)
5 Burpees

 

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