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
Sumo Deadlift (Find heavy set of 3 for day in 12 min)

Metcon
Metcon
For time:
30 Deadlifts 225/155
30 Calorie Row/Ski
30 Burpees Over Bar