APRIL 7, 2020

HOME WOD

General Warm Up

5:00 Run

then,

30 High Knees (in place)

30 Butt Kicks (in place)

30 Leg Swings (front-to-back)

30 Leg Swings (side-to-side)

then,

2:00 Per side, Mash Arches of Foot

Workout

Every 5 Minutes for 25 Minutes

Run 400m AFAP

Extra

Accumulate 7:00 in the top of a Perfect Push Up

Scaling

- Reduce volume to 3 or 4 intervals, or run 300m per round (:30 out and :30 back)

- Reduce the amount of time in the top of the push up (5:00, or 3:00) 

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1. Strength

"Touch and Go" Push Jerk

9-7-5-2

2. Conditioning

AMRAP 5 Minutes x 2

1 Power Snatch 135/95lbs

4 Burpee Box Jump Overs 24/20"

2 Power Snatch 135/95lbs

4 Burpee Box Jump Overs 24/20"

3 Power Snatch 135/95lbs

4 Burpee Box Jump Overs 24/20"

4/4, 5/4, 6/4, etc.

Rest 3:00 Restart on the second AMRAP.