News & WOD – 5/4/2020

We are very hopeful – local leaders meeting this week/hearing local business pleas and CFM/others operating with mitigation measures in place. Stay tuned the next 2-3 days!!

It’s Monday ya’ll. Start it out right. Summer is on the way, get fitter!

Don’t redline early on this bad boy, find a pace and maintain it! Save just enough to go hard on the last round!

WOD (AMRAP – Rounds and Reps)

10 min AMRAP
10 burpees box jump over* – Movement Video
10 single arm thruster (50/35) (left) – Movement Video
10 single arm thruster** (50/35) (right)

*scale down in this order; box step overs, step ups (and not over), burpees to a target, regular burpee or up-downs

** Sub Barbell Thrusters at 95#/65# w/15 reps or KB (53/35) Swings w/20 total reps per round.

Rest 2 mins

WOD (AMRAP – Rounds and Reps)

8 min AMRAP
12 burpees box jump overs
12 single arm thruster (left)
12 single arm thruster (right)

Rest 2 mins

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP
14 burpees box jump overs
14 single arm thruster (left)
14 single arm thruster (right)

Metcon (No Measure)

3 Rounds:
10-15 Weighted Single Leg Romanian Deadlifts (each side) – Movement Video
10 Cat Cow Exercises – Movement Video
1:00 Hollow Hold – Movement Video