“Option 1: Equipment WOD”
A) Warm up: (On your own before class)
3 RFQ
60 sec RRJB
10 Prisoner Good Mornings @3010
10 1-Arm DB Push Presses
10 Adductor Rock Backs
30 sec Bottom of the Squat Hold
B) WOD:
“Support Your Local Box WOD #3”
For time
50 Dumbbell Deadlifts (50/35)
50 Sit-Ups
50 Box Step-Ups (24/20)
50 Single-Arm Dumbbell Thrusters (50/35)
*20 min Time Cap
C) Core Cash Out: (Zoom class - Start right at 20:00 mark)
EMOM 9
1 – 30 sec Plank Up Downs
2 – 30 sec Arch Hold
3 – 30 sec Hollow Hold
D) Mobility Cash Out: (On your own after class)
3 mins Seated Straddle Stretch
90 sec Twisted Cross/side
Whiteboard Briefing: https://youtu.be/KnMRh1--yc0
Noon class: https://us04web.zoom.us/j/694829979
5pm class: https://us04web.zoom.us/j/619053014