Wednesday's WOD

Warm-up

40m Cross-over steps

10 Pull-ups

20m Broad jumps

10 Barbell Clean to press

20m Lunges

20 OHS w/ PVC

20m Backwards lunges

Warm-up shoulder complex

Stretching and discussing class for the day

Strength/Skill (after WOD)

Practice:

Holding hand stands

Forward rolls

WOD

"Ricky"

Complete as many rounds as possible in 20 minutes of:

10 Pull-ups


5 Deadlifts (150/100) (use 25# plates or smaller or stand on plates or use DBs)

8 Push-press (135/95) (pull from floor, not rack)

Recovery

Short Stretching and Mobility Sequence