30.11.2020

Workout Of The Day

For Time:
50 Bent Over Rows (45/30)
400m Row
21 Thrusters (45/30)
800m Row
21 Thrusters
400m Row
50 Bent Over Rows
Time Cap: 22 Minutes

Home WOD

Warm-up:
3 Rounds:
1:00 Marching
20 Plate Hops
4 Inchworms

Bodyweight Version:
10 Minutes AMRAP:
2-4-6-8-10-12. . .
Burpees
10 Box Jumps or Tuck Jumps after each set of Burpees

Equipment Version:
10 Minutes AMRAP:
2-4-6-8-10-12. . .
Single Arm Dumbbell Devil Press
10 Box Jumps after each set of Devils Press

Accessory:
3 Rounds:
10 Single Arm Dumbbell High Pulls
10 Cat Cow
0:20 Arch Hold