Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
20 alt lunges (L+R=2)
boot strapper 5x
Home Wod
4 RFT
1 min for each movement
1 min max hRpu max
1 min max Box Jump (tuck jumps)
1 min max DB Push Press (hspu/hold)
1 min max Sit ups
1 min max REST
record total score
10:00am Special Partner WOD on ZOOM
See WcG Box Talk for ZOOM info to join the wod
Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
10 uprights + 5 boot strappers
5 burppes + 5 uprights
Home Wod
5RFT
200m run
10 DB thrusters
10 burpee jump over DB
rest 30 seconds
repeat
* if no DB - use anything item that has some weight to it
Warmup
Jog in place for 30 seconds
20 alt lunges L+R+2
10 air squats + 10 squat jumps
10 uprights + 5 boot strappers
Home Wod
300 Air Squats for time
2 min transition
200 Sit ups not timed
