Wednesday's WOD

Warm-up

Row 400m, then 2 rounds of:

10 Pull-ups

10 Dips

Shoulder prep (first pass throughs and PVC stretches, 2^nd time, active wind mills and band prep)

20 OHS w/PVC

Stretching and discussing class for the day

Strength/Skill

Back Squat 4-4-4-4-(4-4-4-4)

Warm-up to work sets.  The work sets are in brackets.

WOD

Once up the rope each minute on the minute for twenty minutes.

If pace is beyond your current ability, make as many trips up the rope as you can in twenty minutes.

Recovery

Short Stretching and Mobility Sequence