Wednesday’s WOD

Warm-up:

12 Minutes of:
Row 15 Strokes (5 Legs Only, 5 Legs + Body, 5 Full Stroke)
5 Perfect Burpees
10 Glute Bridges w/Pause @ top
15 Superman Extensions w/Pause @ top

WOD:

10 Rounds For Total Reps:
1:00 Burpees, jumping onto 45# plate
0:30 Rest
1:00 Row or Bike for Calories
0:30 Rest

Extra Work:

Deadlift 4×4, use 80% of 8RM