WOD for Saturday, Apr 25, 2020

F.U. Corona WOD #39

EMOM 15-30min

Pick your poison from the 3 options below. Each minute contains all the movements!

Level 1: 2 push-ups, 5 squats, 2 burpees
Level 2: 6 push-ups, 10 squats, 3 burpees
Level 3: 10 push-ups, 12 squats, 3 burpees

Hot tip: you need to have at least 20s to recover in the end of each minute

Box P 25-04-2020

CONDITIONING
"Woods"
For time with a partner:
2k Row
42 Power Snatches (135, 95)
42 Power Clean + S20H (135, 95)
2k Row
– Goal: Start slow and pick up speed, your splits on the rower for the final 2k should be no more than 5s slower than your first 2K. Sets of 3-5 reps on the barbell movements with great technique.

30:00 Time Cap

EXTRA CREDIT
Zottaman Curls: 4 x 10. 3s descent. Rest 60s.

COOLDOWN
– Three-way Thoracic Spine Foam Roll x 30s each position.
– 3-Way Banded Shoulder/Lat Stretch x 20-30s each position.

Open Gym

Make a note of your achievements in 'Open Gym'

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