Wednesday's WOD

Warm-up

40m Cross-over steps

10 Pull-ups

20m Broad jumps

10 Push-ups

20m Lunges

20 OHS w/ PVC

20m Backwards lunges

Warm-up shoulder complex

Stretching and discussing class for the day

Strength/Skill (after WOD)

Push Press 5-5-5-5-(5-5-5)

Work sets are in parentheses

WOD

"Cindy"
Complete as many rounds in 20 minutes as you can of:

5 Pull-ups


10 Push-ups


15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups


10 One legged squats, alternating


15 Pull-ups

Recovery

Short Stretching and Mobility Sequence