400m run/ 500m row 15 PVC Pass-throughs 15 PVC Overhead squats 15 Pushups 15 Situps 15 GHD Hip Extensions Inch worm length of floor Lunge length of floor WOD Weightlifting Wednesday Back Squat - Work up to a heavy single On the Minute x 15 Min 1: 7 Back squats (athlete chooses weight) Min 2: 14 Push ups Min 3: 21 Sit ups
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