Warm-up
-2 Min Cardio
-30 Jumping Jacks
-20 Mountain Climbers
-10 Burpees
-10 Bird Dogs (pause each rep)
-30 Sec Spiderman Stretch + Pigeon Stretch
-30 Sec Ankle Stretch (each side)
-10 Suit Case DL
-10 Tempo Goblet Squat
-10 One Arm High Pulls (each arm)
-30 Sec Low Plank Hold
6:30am Zoom WOD
https://us04web.zoom.us/j/73716166064…
Meeting ID: 737 1616 6064
Password: 8VNxUJ
5:30pm Zoom WOD
Meeting ID: 797 6047 3329
Password: 1zAXhS
Strength
Every 3 Min x 5 Sets
a) Back Squat – 5 Reps (5 sec eccentric – heavier than last week)
b) One Arm High Pulls – 8 Reps
Conditioning
For Time
30 Clean n Jerks (full) 165/105#
***Top of every min starting at the 0:00 mark, do 25 Double Unders.
WOD Notes: Goal is is 8-12 min. Use about 60% of CnJ. Scale back DU to 15 if you’re not proficient with them. DU sub = 25 singles or 12 jumping jacks.