Wednesday 4.15.20

by Spearfishyoga

GROUP PREP

2 min cardio

2 Rounds:

10 Jumping Jacks

10 Worlds Greatest

10 Air Squats

5 Push-up to Down Dog

Warmup to your squat weight

STRENGTH

Back Squat

3 sets of 3 (heavy) or 3 sets of 10 (DB or KB)

Front Squat

3 sets of 2 (heavy) or 3 sets of 5 (DB or KB)

WOD

Support Your Local Box

Workout #2

For time:

Rx:

100 double-unders

21 burpees

75 double-unders

15 burpees

50 double-unders

9 burpees

Time cap: 15 minutes

SCALED:

For time:

50 jumping jacks 15 burpees

35 jumping jacks 12 burpees

20 jumping jacks 9 burpees

Time cap: 15 minutes

OPTIONAL POST WOD

1000m Row or

2 mile Bike or

800m Run

Or all 3 😊

MOBILITY

Roll or stretch Quads and Calves

Lacrosse Ball or use the corner to smash the pecs and fronts of shoulders, with arm behind back