3-20-20. Climate – Social distancing enforce.
To be done OYO or with a LGOP given the current circumstances. Know you aren’t alone and there are other PAX doing this with you.
Disclaimer: I am not a professional. Modify as needed. I borrowed this WOD from the internet.
Homework: Research Robbie Miller
The Thang: Pick option 1 or option 2.
Option 1: Full WOD (you may need more than an hour)
3 Mile Ruck – if need substitute 1 mile run.
12 rounds: (modification – set a timer for 30 minutes)
- 6 x Ring Pull-ups (or regular)
- 6 x Burpee Squat i.e. full burpee + squat. PHX PAX don’t forget Burpees include a Merkin and a Jump. 🙂
- 6 x 4 count Mountain Climbers i.e. 24 total.
- 6 x Rucksack Getup. Substitute Turkish getup, if you don’t have a ruck.
3 Mile Ruck – if need substitute 1 mile run.
Recover.
Option 2: 1/2 WOD
12 Rounds
- 6 x 33′ Shuttle Run i.e. 3 round trips
- 6 x Burpee Squat (see above)
- 6 x 4 Count Mountain Climbers i.e. 24 total
- 6 x Rucksack Getup. Substitute Turkish getup, if you don’t have a ruck.
Recover.
COT: Pray for world health.
-Sandbag
