MARCH 19, 2020

HOME WOD

Warm up:

2:00 Active Squat Hold

1:00 Per side T-Spine Rotations

1:00 Jump Rope (or lightly bound as if jumping or job in place)

WOD:

For time:

40 - 30 - 20 - 10

Push Ups

Air Squats

Box Jumps / Step ups ** / Tuck Jumps

** if you don’t have something you can jump or step up onto, you could:

  • use stairs and do 1 - 4 stairs step up

  • do big alternating high knees, really use the CORE to pull up the leg

___________________________________________________________

1. Strength

"Touch and Go" Push Jerk

9-7-5-2

2. Conditioning

For Time:

4 Strict Pull Ups

40 Deadlifts 185/115lbs

4 Strict Pull Ups

20 Front Squat 185/115lbs

4 Strict Pull Ups

10 Power Clean 185/115lbs

4 Strict Pull Ups

* 15 minutes time cap

Alex Procajlo