Monday's WOD

Warm-up

Row 750m

20 Supermen

20 Squats

Review all movements with PVC x10 and light barbell

Stretching and discussing class for the day

Strength/Skill [5:30 Strength]

Back Squat 3x5

[Bench Press 3x5]

Deadlift 1x5

WOD

For time:

21 Hip-Back Extensions (or good mornings or strait-leg deadlift)

Run 400 meters


18 Hip-Back Extensions


Run 400 meters


15 Hip-Back Extensions


Run 400 meters


12 Hip-Back Extensions


Run 400 meters


9 Hip-Back Extensions


Run 400 meters


Recovery

Hamstring openers