WARM UP:Row 250m 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups GHD 10 Back Ext. GHD 5 Dips 5 Pull ups WOD: 3 Rounds For Time Run 400 meters 145 pound Deadlift, 20 reps 20 Push-ups 145 pound Deadlift, 10 reps 10 Push-ups