WARMUP/MOBILITY

10 mins full body dynamic warmup

7-8 mins to warmup Deadlift & WOD movements

WOD A

Finding Nemo

For time:
100 Double Unders
50 Wallballs 20/14lb
40 Box Jumps 24/20″
30 Handstand Pushups
20 Deadlifts 275/185lb
30 Handstand Pushups
40 Box Jumps 24/20″
50 Wallballs 20/14lb
100 Double Unders

-Take 10-15 reps off of each movement if you are newer to classes
-Deadlift weight should be no more than 60-65% of 1RM
-Double unders 2-3 mins max on your first round, double reps for singles

COOLDOWN

Easy 5 min bike or row
Stretch Hamstrings and Quads
Crossover Plyo