Wednesday WOD

Warm-up
Warm-up
Row 500m – last 100m no leg drive – hinge at hip and finish with arms

3 Rounds:
– 7 Russian KB Swings (heavier than American Swing KB Warm-up weight)
– 7 Burpees
– 7 Banded Good Mornings
– 7 Sit Ups

Strength
Deadlift (Find heavy single in 12 min)
Treat as primer for Metcon – not true 1RM

Metcon
Metcon
3 Rounds for time of:
400m Run
30 Second L-sit
20 Pull-ups, Strict
10 Deadlifts 315/220

L-Sit on rings, parallettes or benches