WOD for 4.8.20
Warm-up
The Standard Issue
400m Run
10 Sumo Squats
10 Standing Quad Stretched
10 Figure Fours
10 Standing Hip Crossovers
10 Inch Worms + Push-Up
10 Arm Circles Forward
10 Arm Circles Backwards
10 World’s Greatest Stretch
10 Sumo Squats
10 Standing Quad Stretched
10 Figure Fours
10 Standing Hip Crossovers
10 Inch Worms + Push-Up
10 Arm Circles Forward
10 Arm Circles Backwards
10 World’s Greatest Stretch
No Equipment WOD
Metcon (Time)
50-40-30-20-10 reps for time
Alternating Lunges
Sit Ups
Double Unders or x2 Single Unders or x2 Jumping Jacks
Alternating Lunges
Sit Ups
Double Unders or x2 Single Unders or x2 Jumping Jacks
Equipped WOD
Metcon (AMRAP – Reps)
Tabata (alternate sides each interval)
DB Strict Press
Bent Over Row
Single Leg RDL
DB Strict Press
Bent Over Row
Single Leg RDL
(then repeat the whole thing again. You should workout for 24:00)
Recovery
Warm-up
Side Lying Teres Mob x 2:00/side
