Thursday's WOD

Warm-up

15 Burpees

5 Wall ball shots

5 Toes to bar

5 Box jumps

5 KB Sumo deadlift high-pulls

10 KB Ground to overhead

Row 200m

Stretching and discussing class for the day

Strength/Skill (After WOD)

Death by ring dips

WOD

For time:


20 calorie Row


30 Wallball Shots, 20/14 pound ball


20 Toes to bar


30 Box jumps, (24/20)

20 Sumo-deadlft high-pull (75/45)


30 Burpees


20 Ground to overhead (75/45)


120 foot Sled pull, sled plus 150 pounds

Recovery

Short Stretching and Mobility Sequence