MARCH 30, 2020
HOME WOD
General Warm Up
3:00 Jump Rope
10 Push Ups
2:00 Jump Rope
15 Push Ups
1:00 Jump Rope
20 Push Ups then,
20 Leg Swings (front to back)
Workout
Every 3 Minutes for 30 Minutes
10 Burpees
10 Sumo Deadlift High Pulls (KB, DB, or Barbell)
Extra
5 Rounds
1:00 Superman Hold
Rest as needed
Scaling
- Substitute KB/DB/Barbell for gallon jug
- Reduce rounds or reps
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1. Strength
Squat Clean
6x3 @60%
2. Conditioning
For Time
Run 400m/ Row / Skip 2 min / Spin 2 min
30 Alternating DB Snatch 50/35lbs
Run 400m
30 Alternating DB Snatch 50/35lbs
Run 400m
30 Alternating DB Snatch 50/35lbs
Run 400m
