Home WOD

Warmup:
8 Minutes for Quality
5 Cat / Cow
5/5 Single Leg Romanian Deadlift
6 Squat Press Outs Or Air Squats
5/5 Halos
5/5 Single Arm Waiter Squats
20-30sec Back to Wall Handstand Hold*
*Single Arm Overhead Hold / Push-Up Plank Hold

Teamoption – For Time (Team of 2):
200 Deadlifts / Backpack Good Mornings
150 Front Squats / Backpack Squats
100 Shoulder-to-Overhead / Backpack Press
50 Thrusters / Backpack Thrusters
use the same weight for all four movements.

Individualoption – For Time (Team of 2):
100 Deadlifts / Backpack Good Mornings
75 Front Squats / Backpack Squats
50 Shoulder-to-Overhead / Backpack Press
25 Thrusters / Backpack Thrusters
use the same weight for all four movements.

Kidsoption – 4 Rounds (Team of 2):
Max Effort Synchronized Arch Hold
1 Minute: Synchronized Air Squats
Max Effort Synchronized Push-Ups

Home WOD

Warmup:
3 Rounds
5 Yoga Push-Ups
20 Wall Drill Steps
10 Hollow Rocks
10 Arch Rocks
20sec Single Arm Overhead Hold

Option 1 – On the 4:00 x 4 Rounds:
20 alternating Dumbbell/Kettlebell Snatch
200m Run / 60sec Burpees
10 Pull-Ups

Option 2 – On the 4:00 x 4 Rounds:
10 Power Snatch
200m Run / 60sec Burpees
10 Table Rows

Option 3 – On the 4:00 x 4 Rounds:
10 Odd-Object Ground to Overhead
200m Run / 60sec Burpees
20 Bent Over Rows