Wednesday, Sept 27

Warm-up

5:00 AMRAP:

10 lunge twist

10 glute stretch

10 quad pull

10 superman

10 hollow rock

Strength

1RM Strict press

WOD

Tier 1&2&3:

20:00 AMRAP

5 Deadlift to burpee box jump

10 sit up to get up

150m row

MWOD