Wednesday

Strength Development:

 Hip Extensions 

5 sets @ 2 minutes

·    4 hip extensions per set

WOD

Teams of Three

Working one at a time

In 5 Minutes:

·    81 Wall-balls (RX 9/6 kg)

·    AMRAP burpees

Rest 2 minutes

In 5 Minutes:

·    81 Deadlift (RX 80/60 kg)

·    AMRAP Push-ups

Rest 2 minutes

In 5 Minutes:

·    81/50 calories row/ski-erg

·    AMRAP Sit-ups

Team score is the total burpees + push-ups + sit-ups