WEDNESDAY WOD

WARM-UP
5x50 skips as 20 normal, 10L, 10R, 10 boxers. Stretch calves every set
2x[8 Kneel to stand OHDB,  2x20s T-Spine twist, 4 cat skins or stretch off bar, 2x4 T's

STRENGTH
3x[8 good mornings (or GHD), 8 bent over rows]
5x[3 DL, 3 max CH] 

WOD
8 rounds of:
4SH run  
10 T2B
10 DL 80/50
20s rest.
20 min cutoff.