6:30am Zoom WOD
https://us04web.zoom.us/j/72267486456…
Meeting ID: 722 6748 6456
Password: 1jPNi6
5:30pm Zoom WOD
Meeting ID: 753 7067 3343
Password: 9hBRN0
Warm-up
-2 Min Cardio (Run, Row, Bike, Ski)
-30 Jumping Jacks
-10 Burpees
-20 Mountain Climbers
-30 Sec Spiderman Lunge Stretch + Pigeon (each side)
-10 Suitcase Deadlifts (5R+5L) Heavy
-10 Cuban Presses
-30 Sec Hollow Rock
-Ankle/Calf Stretch (30 sec each side)
Strength
a) Back Squat – 5×1 @ 85-95% + 3×12 @ 65-70%
b) HR Push-ups – 5 sets max reps
—superset a/b every 3 minutes
Conditioning
100 Box Step-ups For Time 50/35# DB’s (20″ Box)
*Top of every minute including 0:00, do 3 GI Janes or 4 Burpees (if you don’t have pu bar)
WOD Notes: Goal is to avg 8-10 steps each min (10-15 min time domain). DB’s must be on the shoulders (2 of them). You must alternate legs with each step-up.