Home WOD
Warm up:
10 Minutes for Quality
10 Cossack Squats
10 Push-Up Shoulder Taps
5/5 Single Arm Russian Swings
5/5 Single Arm Thrusters (light weight)
Option 1 – For Time:
On the 0:00 – 3 Rounds
30 Air Squats
20 Push Press
On the 6:00 – 3 Rounds
20 Alternating Lunges
10 Thrusters
On the 12:00 – 3 Rounds
10 Thrusters
10 Object Facing Burpees
Option 2 – For Time:
On the 0:00 – 3 Rounds
30 Air Squats
20 Push Ups
On the 6:00 – 3 Rounds
20 Alternating Lunges
15 Odd Object Thrusters
On the 12:00 – 3 Rounds
15 Odd Object Thrusters
10 Object Facing Burpees
Performance Care Segment – 20 Minutes for Quality:
8/8 Paloff Press
20 Deadbugs
30/30m Single Arm Farmer Carry
5 Sumo Inch Worms