Thursday's WOD

Warm-up

2 Laps of warm-up circuit:

20 Calorie Row on 10 Damper

Box Jump hops (or step-ups)

20 SDLHP w/ Kettlebell

Medball squat and toss over pull-up rack

10 Virtual shovels

Stretching and discussing class for the day

Strength/Skill

Hang power clean 3-3-3-3-3 reps

WOD

30 Kettlebell swings (1.5/1 pd)

then 30-20-10 rounds of:

Box jumps (24/20”)

Pull-ups

Push-ups (double-release)

30 Kettlebell swings

Recovery

Short Stretching and Mobility Sequence