Whip it!

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