Wednesday

Warm UP: 
500m Row or 20 Cal Bike
2 Rounds:
10 GHD Sit Ups
10 GHD Back Extensions
10 Hip Extensions
10 Ring Dips/Push Ups
10 Pull Ups
10 PVC Pipe Pass Thrus
10 OHS
:30 Sec Samson Stretch

Strength:
Rest Day
(10 Min) Work on a Skill or Technique

Metcon:

20 Min AMRAP: (with a partner)

20 Thrusters (115/75) 20 Pull Ups (70/53) 20 Burpees
30 Thrusters (95/65) 30 Pull Ups 30 Burpees
40 Thrusters (75/45) 40 Pull Ups 40 Burpees
50 Thrusters (45/35)

Max Double Unders in Remaining Time

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