Workout of the Day

Home WOD 04.05.2020

Warm Up:
4 Rounds of:
10 Bent Over Row
10 Press Ups
10 Air Squats
Stretch & Mobilise

Kit Set-Up & Movement Practice
(YouTube channel for exercise demos)

Options for today’s WOD:
Kettlebell Swings
Alternating Dumbbell Hang Snatches

15 Minute AMRAP of:
20 Kettlebell Swings or Dumbbell Hang Snatches
15 Box Jumps
10 Burpees

* If Don’t have a Box, switch to Broad Jumps or Vertical Jumps
* If can’t Jump, do Alternating Step Ups instead


30 Seconds of Hollow Rocks
30 Seconds of Russian Twists
30 Seconds of V-Sits
1 Minute Rest
x 5


Running WOD:
In 12 Minutes:
Run 1 Mile
Rest Remaining Time
x 4

* Scale DISTANCE if needed (should have at least 2 Minutes Rest)
* If can’t measure distance, Run for 8 Minutes On, 4 Minutes Off x 4


Check out the video below for your full Whiteboard Brief!

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