Warm-up
2x
10 knees to bottom of squat
At bottom of squat, bring arms overhead to lockout 10x
5 candlestick roll to pike stretch
10 steps crabwalk forward + 10 steps crab walk backward
5 down up jumping jacks + 10 jumping lunges
Minimal Equipment 8am
https://us02web.zoom.us/j/87463206270?pwd=NXQwZ2NoYURkSzRoNjNWNDlrQmlCQT09
Bodyweight 10am
https://us02web.zoom.us/j/83583913921?pwd=MDArdXYxVEZTcjNPeGpFRTE4bGZ1Zz09
Minimal Equipment 4pm
https://us02web.zoom.us/j/89712942146?pwd=eC9aQTZ6Rm9KL1o0M3RpVmozNllxUT09
Minimal Equipment WOD
A) 5 rounds for time:
20 lateral hops over db
12 single arm db thrusters (6/side)
B) 5 rounds for time:
20 lateral hops over db
12 alt. db clean and jerks
C) 10 minute AMRAP for quality:
10 plank pass through + renegade row
20/side flutter kicks holding db locked out
12 prisoner situps
*See video on SFCF members facebook page for demo of 1st two movements
Bodyweight WOD
A) 5 rounds for time:
20 lateral hops over backpack
14 backpack thrusters
B) 5 rounds for time:
20 lateral hops over backpack
14 backpack clean and jerks
*If using db or heavier backpack, stick with same reps as in minimal equipment WOD
C) 10 minute AMRAP for quality
12 bear crawl in + outs
20/side flutter kicks
12 prisoner situps