Monday's WOD

Warm-up

Run one lap

10 Squat jumps w/medball

10 Squat jumps

10 Squats

10 Ring rows

10 Jumping pull-ups

20 Back ext.

Stretching and discussing class for the day

Strength/Skill [5:30 Strength]

Back Squat 3x5

Bench Press 3x5

[Deadlift 1x5]

WOD

Seven rounds for time of:

10 Wallball shots

10 Pull-ups

Recovery

Short yoga sequence