Wednesday's WOD

Warm-up

Row 20 Calories then:

5 reps of…

Wall ball

Toes to bar

Box jumps

Sumo-deadlift high-pull

Burpees

KB Clean and Jerks

Stretching and discussing class for the day

Strength/Skill (after WOD)

Chest to bar weighted pull-up for load.

WOD

For time:

20 calorie Row


30 Wallball Shots, (20/14)


20 Toes to bar


30 Box jumps, (24/20)

50 Sumo-deadlift high-pull (1.5/1 pd KB or 50# DB)

30 Burpees


50 Clean and Jerks, 25 each arm (1.5/1 pd KB or 50# DB)

Recovery

Short Stretching and Mobility Sequence