Wednesday
Warm Up
4 minutes of run, row or bike
PVC Pass Thru’s
PVC Figure 8’s
Scapular Wall Slides
Wall Sits
Toe Touches
Calf Raises
Burpee Complex
Skill Work
Sumo Deadlift High Pull
Thrusters
WOD
AMRAP 20 minutes of:
12 Sumo Deadlift High Pull
31 Double Under’s (modification: 75 single under’s)
14 KB Swings
12 Handstand Push Ups (modification: DB/KB strict press)
31 Double Under’s
14 KB Swings
12 Thrusters (95/65)
31 Double Under’s
14 KB Swings
12 Ring Dips (modification: assisted ring dips or 24 box dips)
31 Double Under’s
14 KB Swings