Wednesday's WOD

Warm-up

15 Jumping Jacks

15 Ball slams

10 Ring rows

10 Jumping pull-ups

10 Pull-ups

20 Thrusters

Shoulder prep

Stretching and discussing class for the day

Strength/Skill [5:30 Strength]

[Back Squat 3x5]

Shoulder Press 3x5

Power clean 3x5

WOD

Four rounds for time of:


10 L-pull-ups (Ring Rows)

15 Push-ups


15 Chest to bar Pull-ups
(Pull-ups)

15 Push-ups


20 Pull-ups (Jumping pull-ups)

15 Push-ups

Recovery

Short yoga sequence