wod
3 rounds for time
50 sit ups
30 deadlifts 43/61
post workout
21 ghd hip extensions
15 ghd back extensions
9 ghd hip and back extensions
wod
From 0:00-10:00
for time
1,600-m run
10:00-20:00
build to a 5 rep max bench press
partnerwod
4 rounds with a partner for time
30 synchronized walking lunges
50 hang power snatches 25/34
100 double unders
note; split the snatches and double under reps with one partner working at a time
wod
5 rounds for time
10 push presses 29/43
12 lateral burpees over the bar
20/25 calorie row
post-workout
accumulate
75 hollow rocks
