Wednesday WOD

WARM-UP
1min skip 2xround the world lunges, banded shoulder stretches,
2x[30s skip/DU, 10s ring hold, 8 box squats, 10s chin over bar hold, 4 paused Gob Squats] 

STRENGTH
3x2 paused RSq
4x[3 RSq 3 dips or muscle up drills.
Practise DU 

WOD
50 DU,
50 situps,
40 DU,
40 Goblet sq 32/24,
30 DU
30 KBS 24/16,
20 DU
20 HSPU,
10 DU
10 BMU. 
Rx plus is double DU reps. 20min cutoff.