Monday's WOD

Warm-up

Two rounds of:

Row 30 calories with max damper

10 PVC Thrusters

10 Max vertical jumps (alt. take-off foot)

10 Pull-ups

20m Bear crawl

Stretching and discussing class for the day

Strength/Skill

Thruster 1-1-1-1-1-1-1

WOD

“G.I. Jane”

For time:

100 Burpee pull-ups

If you can’t do a burpee pull-up, then the WOD is 100 Burpees, 100 Jumps to 12” above your standing reach, 100 Pull-ups.  The work can be partitioned in any order.

 (20 min. cap)

Recovery

Short stretching and mobility sequence