6:30am Zoom WOD
https://us04web.zoom.us/j/74995034544…
Meeting ID: 749 9503 4544
Password: 8mjtnE
5:30pm Zoom WOD
Meeting ID: 745 5287 2391
Password: 5pGy8w
Strength
a) Back Squat – 10×2 @ 80%+ (5 sec eccentric – heavier than last wk)
b) Seated Bicep Curls – 5×10
c) DB Skull Crushers – 5×10
—You may superset b/c & just do the squats alone if you’d like.
Conditioning
20 Min AMRAP
20 T2B (Sub: 15 Weighted Sit-ups)
20 Box Step-ups 50/35# DB’s to 20″ Box
20 Weighted Burpees 50/35# DB’s
WOD Notes: Goal is 4+ rounds. For the weighted sit-ups, place a heavy DB on upper chest or light one behind head. You must alternate the Box step-ups with DB’s on the shoulders. You may elevate DB on mats, if you have a tough time keeping spine neutral when standing up during each burpee.