Wednesday's WOD

Warm-up

Run/Row 400m

10 DB Shoulder press

5 Pull-ups

10 DB Lunges

5 Chest to bar Pull-ups

15 KBS

Row 200m

Stretching and discussing class for the day

Strength/Skill (after WOD)

Tabata KB or DB Swings (1.5 or 50#/1 pd)

WOD

Five rounds for time of:


6 Handstand push-ups
 (sub: DB Shoulder press)

12 Chest-to-bar pull-ups
 (sub: Pull-ups)

24 Weighted walking lunges (35/20)

Recovery

Short Stretching and Mobility Sequence