WOD 4/4/20

Warm Up

:15 No push up burpee

:15 Reaching Spiderman

:15 High Knees

:15 ASQ

x4

No Equipment:

:30 “Incomplete” Burpees

:30 ASQ

x8

:30 Plank

:30 BW Lungester

x8

-No rest between the 16 rounds

Limited Equipment:

:30 “Incomplete” Burpees

:30 PCL/J (any implement)

x8

:30 Plank

:30 Snatch (Any Form)

x8

-No rest between the 16 rounds

Strength:

4×7 Press/PP/PJ – pick one

-KB/DBs: Every 7 Reps :45 x6

Endurance:

800m Run 

2min Rest

400m Run

2min Rest

800m Run

3min rest

1 Mile Run

Midline:

3×30 Leg lifts over object