Wednesday

Warm UP: 
3 Rounds:
200m Run
10 GHD Sit Ups
10 GHD Back Extensions
10 Ring Dips/Push Ups
10 Strict Pull Ups
10 PVC Pipe Pass Thrus
10 OHS

Strength:
Rest Day

Core:
3Rounds:
30 hollow rocks
10 leg lifts over KB (each side =1)

Metcon:
Team of 2:
1500 m row buy in
3 rounds:
30 deadlifts 135/95, 125/85, 115/75
30 back squats 135/95, 125/85, 115/75
30 jerks 135/95, 125/85, 115/75
1500 m row buy out

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