Wednesday's WOD

Warm-up

Run 400m

20 OHS w/PVC

10 Broad jumps

20 Back ext.

20 Sit-ups

10 Pull-ups

10 DB Front Squats

Stretching and discussing class for the day

Strength/Skill

Pick loads and modify movements for WOD

WOD

For time:


25 Walking lunge steps


20 Pull-ups


50 Box jumps, 20 inch box


20 Double-unders


25 Ring dips


20 Knees to elbows


30 Kettlebell swings, (2/1.5 pood)


30 Sit-ups


20 Hang squat cleans, (35/25) pound dumbbells


25 Back extensions


30 Wall ball shots, (20/14) pound ball


9 Rope climbs to standing

Recovery

Short Stretching and Mobility Sequence