9AM Free WOD
800m run
Four rounds of -
10 air squats
10 push ups
10 situps
then
800m run
10AM WOD
Five rounds
Alternate between 200m run and 250m row at the start of each round
10 Deadlifts 185/155/143/103
2 Clean and Jerks same weight
5 burpee pull ups
10 Wallballs