WEDNESDAY GRACE

Warm up: 3 rounds of-  10 front squat, 10 back ext, 10 situp, 10 pull up, 5 hand stand push up (if you can not do a hand stand push up, do hand stand holds for 45seconds).

WOD: GRACE

30 reps of 135lb clean and jerk.  (from ground to over head anyway possible.)

If you have no interest in doing GRACE, here is wod #2

Tabata: 8 tabata rounds of Run or Row for distance.  ALL OUT EFFORTS. 

These are both sprint style workouts that will only last 4-5 min.

THEN!!! 4x25 ghd situp.  Be careful doing these!  While you wait between sets do 40 double unders.