Wednesday

Warm Up
2min jump rope
3×10
Dislocates
GHD sit ups
Back Extensions

WOD
AMRAP in 20 min
Row 250m
15 wall balls
15 sit ups
10 KB snatch each arm

10 Russian Step Ups(each leg)
Run 100m

Stretch
You tell us! Find 5 positions and do 2 min each side minimum