Wednesday WOD

WARM UP
500 row,
2x[8 alt dead bugs, 6 ring rollouts, 8 prone retractions, 6 Samson with side stretch,
5 mins to roll back and mobilise shoulders.
2x[8 bent over rows, 8 good mornings

STRENGTH
Build then:
5x[3 SDL, build to OHS weight between sets

WOD
1000 row,
60s rest then 15-12-9
HSPU
OHS 60/40.
Score is total time (keep clock running)