Team WOD wednesday

Complete your burpee chest to the floor parallel to the barbell. Then you jump with 2 feet over the barbell for 1 rep completed.

Bending down picking up the ball with two hands. Lift the ball to your knees push through the floor with your legs and extend the hips and pull the ball up to your shoulder or straight over your shoulder.

Sit on the hamstring curl machine and place your feet under the foot holders. Step 2: Lean backwards and let your upper body go down as far as it can go. Step 3: Place your hands behind your head and using your core raise yourself back up. Step 4: Touch your toes with your hands. This completes one repetition.

Holding both dumbells in the front rack keeping elbows high squat down to full depth and back up for 1 rep completed.

Any barbell, dumbell or kettlebell taking it from the shoulders to overhead in one motion. Jerk or press is ok.

Hanging on the rings kip through by pushing into your shoulders and keeping your hips behind your midline then bringing your legs through and up to the rings on the way back through for 1 rep completed.