Wednesday Masters

Masters 9 am WOD

Warm up: x2

200m run/300m row
5 Jumping Pause Squats
5 Good Mornings w/Bar
5 Burpees
5 Wall Balls

Mobility
Dead lift legs on the wall
Down ward dog steps
Band on shoulders
Door way

Skill:
Rope Climbs

Wod:

Kelly’s Stepsister

3 rounds for time at moderate pace (50 to 60% effort)

400m run/ 500m row
10 Box Jumps/step downs
10 Wall Balls

Stretch