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

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