23 Apr FRIDAY, APRIL 24TH

LINK FOR VIRTUAL CLASS HERE!
Password: 549884
Class @ 8 AM, 12 PM, 5 PM

VIDEO: WOD AND WARM-UP Explanation

WARM-UP:

3 min Cardio

then, 3x:

6 Squat Flow
6 Spider Lunge (forward and back)
6 Reverse Burpees
6 Pass Throughs
6 Turnovers
20 sec Handstand Hold 

WOD: (2 options)

With DB/ KB: 12 min AMRAP

10 Weighted Sit-Ups
10 KBS
10 OHS (with broom/ PVC)

With Barbell (95/65)

10 Weighted Sit-ups (pick load)
8 Hang Power Snatch
6 OHS 

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