WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Work up to a 10RM strict press

then do

Back Squat

20x 50-60%

3 rounds

400m run/500m bike/.7mile bike

20 deadlift 135/185

40 doubleunders

Extra credit

3-5 rounds of:

10-15 (each side) single leg RDLs

10-15 Russian KB swings

10-15 barbell roll outs