Wednesday, July 9th

Warm-up
400m run/500m row
10 baby elephants
Sampson stretch (10 sec hold each leg)

WOD

3 rounds NOT for time
10-15 hip extension
10-15 hollow rocks

Deadlift
find 3 rep max
3-3-3-3-3

Beginner WOD

3 rounds NOT for time
10 hip extension
10 abmat sit-ups

Deadlift
5-5-5-5-5