3/31/2020 – WOD

Conditioning
20 Min Running Clock – 5RFT
20 Bulgarian Split Squats (10R+10L) 50/35# DB’s
20 DB Bench Press 50/35# DB’s 
20 Weighted Sit-ups 50/35# DB  (RX+ = 20 T2B)
***Max up/downs in remaining time – Score = Time & up/down reps

WOD Notes: If you have a squat rack at home, I’d recommend doing 5×3 Tempo Back Squats @ 75%+ first. You will elevate your rear foot on a chair or bench at home for the BSS & do 10 in a row with one leg first, then switch. Hold DB’s on shoulders! If you want to use a heavier DB for BP, you can do 15 reps instead. Whatever weight you have should be difficult for 20 or 15 reps unbroken! Anchor your feet for the weighted sit-ups & hold one DB on your upper chest. If that’s too difficult, choose a lighter weight or use no weight. Up/down – is basically a no push-up burpee (keep arms straight when kicking feet back then bring them up & finish with small jump). Goal is to have 3+ minutes to do the up/downs at the end! If you only have 1 DB, you will do 30 BSS (15R+15L) & 40 DB BP (20R+20L). Sit-ups remain the same.

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