WOD #1
| Warm Up:
25 Air Squats 25 Double Unders (Jump rope) or 50 Singles Stretching: Samson Stretch Video for samson stretch, remember to keep your knee over your ankle.
|
|||
| 15 – Sit-Ups | |||
| 10 – DB Thrusters – Mens prescribed weight 20#/Women 10# – Scale weight down as needed, but use some weight, don’t scale to zero. 🙂 | |||
| A Thruster is a combination of a squat with a push press. Here’s a video of correct Thruster Form. Watch before completing, take breaks if needed. Remember initiate the squat in the thruster with your hips, weight in heels, then use your legs to push the weight overhead.
WOD #2 Warm-Up 2 rds of: 10 Burpees 1/2 Mile or 800m run
|
Everyday Fitness & Movement 
WOD #1: 6 rounds
WOD #2: 11 rounds+50