5/8/2020 – WOD

Warm-up
-2 Min Row, Bike, Run, Ski
-100 Yard Farmers Carry
-100 Yard OH Carry (50R+50L)
-30 Jumping Jacks
-20 Mountain Climbers
-10 Burpees
-10 Suitcase DL (5R+5L)
-30 Sec Hollow Rocks
-OH Mobility Stretches

Zoom WOD – 6:30am
Meeting ID: 771 1842 6063
Password: 2KCySt
Zoom WOD – 5:30pm
Meeting ID: 726 1122 7241
Password: 6Q0NXZ
Zoom Happy Hour – 7:15pm
Meeting ID: 715 3882 0685
Password: 5uWT9a

Conditioning
5K Row For Time   (sub: 5K Ski, 200 Cal Assault)
—At the 5/15/25 Min Mark do: 5 Wall Climbs or 100ft HS Walk
—At the 10/20/30 Min Mark do: 100 Yard Farmer’s Carry (heavy)

WOD Notes: WC sub = 2-3 reps or elevate feet on a box and walk around the box on hands twice (in a pike position). If you don’t have access to a box, you can do 7-10 inch worms. FC = Use the heaviest DB that you have for the carry. If you only have one DB it will be 50 yards with the right arm and 50 yards with the left arm. If you finish the row before the 30 min mark, I still want you to do the 3rd rd of FC. If you have to run, your workout is:
6 RFT
5 Wall Climbs (even rds do the FC)
800m Run

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