WOD: Mar 20, 2020

  • Warm Up: 10-15 Abs (of choice), Bend & Reach, Push Up, Squat, Pulll Up (if you do not have Pull Up capability, what could you substitute to mimic the move?) Utilize app 30’-50' perform Heel to Butt, Frankenstein, Hi Skip x 2, Bear Crawl, Duck Walk, Spiderman, Lunge & Twist

  • Buy-in (choose one):
    100 Double-unders, 200 Single-unders, 100 Jumping Jacks, 2 min run/bike/row

  • WOD: Use your My Wod app timer. Choose “Interval”. Timer 1 = 3:00 Timer 2 = 1:00 (be sure to choose “LOOP”) 3:00 on, 1:00 off, 4x
    15 Dumbbell Hop Overs (Or Step Overs). 10 Wall Balls (Or Squat, Curl Press). I Don’T Know What You All Have At Home. Dumbells? Something App Same Size You Can Hop Or Step Over Laterally? Medicine Ball? Milk Jug Or Laundry Detergent (Something Roughly Same Size/Weight?)

  • Cash-out (choose one):
    ME reps/distance in 5min...Double-unders, single-unders, jumping jacks or run/bike/row

Courtney Maxwell