5:30pm Zoom WOD
Meeting ID: 771 1268 4223
Password: 6wBYjH
7:15pm Happy Hour
Meeting ID: 773 3130 3398
Password: 3P85nR
Warm-up
-2 Min Cardio
-100m Farmers Carry (2 DB/KB)
-10 Weighted Burpees (2 DB)
-10 DB Curls
-10 DB Push Presses
-10 Goblet Squats
-10 Bird Dogs
-10 Dead Bugs
Conditioning
For Time
1k Ski (Sub: Row, Bike, Run)
400m Farmers Carry (bodyweight)
1k Ski (Sub: Row, Bike, Run)
400m Farmers Carry (bodyweight)
1k Ski (Sub: Row, Bike, Run)
WOD Notes: Use whatever DB’s/KB’s you have available for the Farmer’s Carry. You should have to put down the DB/KB at least 1-2x throughout the carry. The 1k should take anywhere between 3:30-4:30 each set & the FC should take around 3-3:30 min. Goal is sub 20.