19 May WEDNESDAY, MAY 20TH

LINK FOR VIRTUAL CLASS HERE!
Password: 549884
Class @ 8 AM, 12 PM, 5 PM, 6 PM

VIDEO: WOD AND WARM-UP EXPLANATION

WARM-UP

2x:
6 Squat Flow
6 Hip Rotations
6 Spider Lunges
10 Shoulder Taps
10 Hollow rocks

then before starting WOD,

do 3 min of cardio to get heart rate up. Then rest 90 secs, and start workout! 

WOD- 2 options, pick one!

Barbell Option- for time:

21-15-9 Thrusters (95/65)

40-30-20 Double Unders/ Lateral Hops

Dumbbell/ Kettlebell/ Odd Object Option- for time:

40-30-20 Thrusters (pick load)

40-30-20 Double Unders/ Lateral Hops