Thursday (2020APR30) – Quarantine WOD

Warm-up: 

3 min flow warm up

then

E 90sec x3 (4:30) 

2/2 Turkish get ups

remaining time light jog on spot

 

Focus: 

12min EMOM alt

odd: 30-40 sec front to back scale (SLIPS)

even: 30 sec alt Dragon to cossack squat

 

WOD: 

21min EMOM

1- 10 Pullups

2- 12 Lateral Box Jump Overs

3- 14 Reverse weighted  Lunges

 

Seated:

21min EMOM

1- 10 Pullups

2- 8 Alt Floor 2 Box Transfers

3- 6ft DB Crawl

 

Recovery:

ROMWOD

 

Class Times & Meeting IDs:

6:00am

 

10:00am

 

1:30pm

 

4:30pm