Warm-up
Row 20 Calories then:
5 reps of…
Wall ball
Toes to bar
Box jumps
Sumo-deadlift high-pull
Burpees
KB Clean and Jerks
Stretching and discussing class for the day
Strength/Skill (after WOD)
Chest to bar weighted pull-up for load.
WOD
For time:
20 calorie Row
30 Wallball Shots, (20/14)
20 Toes to bar
30 Box jumps, (24/20)
50 Sumo-deadlift high-pull (1.5/1 pd KB or 50# DB)
30 Burpees
50 Clean and Jerks, 25 each arm (1.5/1 pd KB or 50# DB)
Recovery
Short Stretching and Mobility Sequence
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