WOD 4/14/20

Warm Up:

:30 Down dog

:30 Up dog

:30 Pigeon-R

:30 Pigeon-L

X2

All Equipment Levels:

Buy In:800m Run

Then

5 Pull Ups/10 Rows (body rows, back pack, gallon of water, band)

10 Push Ups

15 ASQ

15min AMRAP

Then

Cash Out:800m Run

Strength:

5×5 BSQ

Tabata:20/:10×8

Banded Swings

Endurance:

1000m Row (1600m Run)

2min Rest

750m Row (1200m Run)

1:30min Rest

500m Row (800m Run)

1min Rest

250m Row (400m Run)

*Increase intensity as you progress

Midline:

4×10 DB OH Sit Ups