Zoom WOD:
30-20-10 Burpee Squat Complex
50-40-30 High Knees*
Finisher:
30-20-10 Alternating V-ups
10-20-30 Heel Taps Over Object**
*Modify to other cardio movement if unable to do high knees
**Use a KB, DB, Soccer/Basketball, Pillow for heel taps.
***HOME WOD #1***
AMRAP x 14 MINUTES
400m Run
20 Backpack Thrusters
10 Burpees Over Backpack
(Score is Rounds + Reps)
OPTIONAL FINISHER
2-3 SETS
5/5 Arnold Presses
20 Alt. Object Slides
30 Russian Twists
(No Measure)
***HOME WOD #2***
STRENGTH
12-10-8-6
Unbroken DB Thrusters
(Score is Weight)
WORKOUT
FOR TIME
1000m/750m Row or 800m Run
30 DB Thrusters
30 DB Bent Over Row
750m/500m Row or 400m Run
30 DB Thrusters
30 DB Upright Row
500m/400m Row or 200m Run
30 DB Thrusters
30 DB Push Press
(Score is Time)