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

WOD:

Work up to a 10RM

Deadlift

*may use straps*

Helen

for time:

3 rounds of

400m run

21 kettlebell swings 35/53

12 pull ups

(sub if bad weather: 500m row/ .7 bike)

*nutrition challenge athletes must row*

Extra Credit

3-5 rounds

10 good mornings AHAP

15 back extensions

10-20 ghd sit ups