WOD: FT
1rd
150 DUs
800m run
40 burpees
3 power cleans (135/95)
2rds
75 DUs
400m run
20 burpees
3 power cleans (185/135)
3rds
50 DUS
200m run
10 burpees
3 power cleans (205/155)
*if you don’t have a barbell do either dB or kb power cleans. If your weight is light do 10 reps each rd.
*40,30,20 abmat sit-ups for DUs if you don’t have a rope. If you have a rope but don’t have DUs yet, double for singles(300,150,100)
Warmup: 3rds
1 minute jump rope or jumping jacks
5 walkout push-ups
10 alt lunges (5 per)
10 Spidey (5 per)
Mobility: couch, chest, child
Zoom workout at 7am
Derek Casinghino is inviting you to a scheduled Zoom meeting.
Join Zoom Meeting
https://us02web.zoom.us/j/6953024569
Meeting ID: 695 302 4569