WOD: Wednesday 10/7/15

Warm-up: 15m cap

- Row 250m

Then, 2x

- 8 x Good mornings

- 10 x sit-ups

- 12 x Reverse hypers

Strength/Skill:

- Set up a bar and get some deadlift warm-up reps in (3x 50%/60%/65%/70%/75%/80%)

Then, 3 Rounds (NOT FOR TIME! Take long breaks between rounds!)

- 10 x Deadlift (@65%)

- 20 x Toes-to-Bar

Metcon:

- Row 4x500m (MANDATORY 45s rest between intervals!! Burpee penalty if you start early!)

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