Thursday's WOD

Warm-up

500m Row

20 Kettlebell swings

10 Pull-ups

10 Dips

20 Sit-ups

10 Kettlebell press Left arm

10 Kettlebell press Right arm

Stretching and discussing class for the day

Strength/Skill

10 Left-arm Turkish Get-ups

10 Right-arm Turkish Get-ups

WOD

For time:

30 Sit-ups

3 Pull-ups

3 Ring dips

25 Sit-ups

6 Pull-ups

6 Ring dips

20 Sit-ups

9 Pull-ups

9 Ring dips

15 Sit-ups

12 Pull-ups

12 Ring dips

10 Sit-ups

15 Pull-ups

15 Ring dips

Sit-ups are unanchored abmat sit-ups

Recovery

Short Stretching and Mobility Sequence