CrossFit WOD, April 10, 2020

WOD for 4.10.20

Warm-up
Warm-up
Movement Flow 1

No Equipment WOD
Metcon (Time)
Bill’s Birthday WOD
24 Pull-Ups Pull-Ups, Body Rows or Towel Pull-Ups
48 Push-Ups
96 Air Squats
48 Burpees
96 Air Squats
48 Push-Ups
24 Pull-Ups, Body Rows or Towel Pull-Ups

Bill Callen from 8am is turning 48 today and his wife’s gift to him a was birthday WOD!!

Here is how to do a Towel Row instead of a pull-up

Equipped WOD
Metcon (Time)
For Time
25 Single Arm KB/DB Floor Press (R)
6 alt. Turkish Get-Up
25 Alt. Single Arm KB/DB Overhead Squat (R)
6 alt. Turkish Get-Ups
25 Alt. Single Arm KB/DB Snatch
6 alt. Turkish Get-Ups
25 Single Arm Single Arm KB/DB Overhead Squat (L)
6 alt. Turkish Get-Ups

Recovery
Warm-up
A. Rhomboids LAX Ball Mobilization x 2:00/side