APRIL 10, 2020

HOME WOD

General Warm Up

800m Run then,

2:00 Per Side, Pigeon/Banded Pigeon Pose

then,

30 Box Jumps

Workout

For Time

400 Air Squats*

*Every time you stop squatting or move your feet, mandatory 1:00 Plank before resuming the squats

Extra

6 Rounds

:45 Hollow Body Hold

Rest 1:15

Scaling

- Reduce the total amount of squats to 300, 250, or 100

- Reduce the plank duration for each break to :30

- Perform the Squats to a chair, bench our couch 

_________________________________________________

1. Strength

Below Knee Hang Squat Snatch 5x1 @90%

2. Conditioning

“I am serious, and don’t call me Sherby”

For Time

35 DB Thrusters 25/15s

35 DB Box Step Overs 25/15s to 24/20"

Rest 2:00

25 DB Thrusters 45/25s

25 DB Box Step Overs 45/25s to 24/20"

Rest 2:00

15 DB Thrusters 60/40s

15 DB Box Step Overs 60/40s to 24/20"