Outdoor WOD
A) Every 3 minutes for 15 minutes complete:
8 right leg pistols + 8 left leg pistols
8 right leg (heavy) goblet reverse lunges + 8 left leg goblet reverse lunges
(60-70lb/40-50lb db)
*Can modify pistols to box step downs
B) Every 3 minutes for 12 minute complete:
30 second hollow hold-25 abmat situps
C) 6 minute AMRAP:
Building lap run
In remaining time max alt. db snatches (50/35lb)
Home WOD
A) Every 3 minutes for 15 minutes complete:
8 right leg pistols + 8 left leg pistols
8 right leg goblet reverse lunges + 8 left leg goblet reverse lunges
*If using a light weight do 10/leg lunges
*Can modify pistols to box step downs
B) Every 3 minutes for 12 minute complete:
30 second hollow hold-25 abmat situps
C) 6 minute AMRAP:
500m run
In remaining time max alt. db snatches