Track Tuesday and 530, 630PM WOD

Tuesday

430 Track: TBA (I will send a text to those signed up today letting you know if we will be having track or not due to the weather. If we do, please bring a watch. You will need a minute hand to track your interval.

530PM, 630PM

Warm Up:

2 min double unders
10 sit ups
10 supermans
10 push ups
10 air squats
10 good mornings

Strength: Warm up with 2 sets of 5 deadlifts and 1 set of 3 to build to deadlift Strength weight.
Deadlift
3-3-3


WOD:
Complete as many rounds as possible in 20 minutes of:
10 Wallballs, 20/14lb
10 GHD situps
10 Back Extensions

Austin Malleolo 16 rounds + 10 wallball, Karianne Dickson 15 rounds (14lb), Kim Malz 11 rounds +8 wallball (20lb ball)