Friday 9 October 2020 – 0630 Virtual Class

Hi guys!  Click here for the link to the 0630 virtual class.  Below are your WOD options:

Warm-Up:
3 rounds, not for time, of:
1min jogging, biking, or rowing (increase pace each round)
6 shoulder pass-throughs (pvc pipe)
9-12 thrusters, empty barbell
6 hip & back extensions (or good-mornings)
9-12 sit-ups or hollow rocks

RX:
3 rounds, for time, of:
100 single unders
25 wallballs, 20/14#
8 front squats, 55% 1RM

Super Fitness Robot time:  9:00 or less.
More Likely time:  15:00.
(Consider scaling if this seems unrealistic.)

Scaled:
3 rounds, for time, of:
Single under practice, 2mins
20 wallballs, 14/10#
7 front squats, 50% 1RM

Limited Equipment:
3 rounds, for time, of:
100 single unders
35 air squats
10m DB lunges, 50/35#

At Home:
3 rounds, for time, of:
1min jumping jacks
40 air squats
20m walking lunges

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