Wednesday

Pre WOD

Four sets of:
Prone Lying Banded Hamstring Curls x 20 reps @ 10X0
immediately followed by…
Romanian Deadlift x 6 reps @ 4011
immediately followed by…
Box Jump x 6 reps
(jump as high and land as soft as possible; then step down)
Rest 2 minutes

WOD

For time:
1000 Meter Row
50 Toes to Bar
30 Dumbbell Box Step-Overs (20″ box; 50/35 lb DBs)