03.23.20

[ HOME VERSION ]

STRENGTH : 4 Rounds For Quality!
- 1 Min Weighted Wall Sit
- 8 Pistols (per leg)

Put something on your lap with a significant amount of weight for wall sits. If you have any kids at home, or a spouse, have them sit on your lap for the wall sit. 😉 modification for pistol : take a seat on something, maybe a toilet. Have your knees bent at 90 degree angle, lift one leg off the ground, swing your arms and stand up by shifting all the weight to the planted foot. If this is easy, gradually work on sitting something lower and lower to increase your squat depth. If you’re good at pistols, try doing them as slow and controlled as possible. Alternating legs per rep.

WOD : 15-MIN AMRAP
- 5 Inch Worms
- 10 Single Arm Full Snatch
- 15 Object Facing Burpees

Feel free to use same object as last time for the full snatches. Be sure to get full range of motion and keep the back tight and engaged. Keep your chest up and eyes up. If you were doing this workout in front of a camera, I want to be able to see the writing on your shirt the entire time! Just because you don’t have a barbell or dumbbell, doesn’t mean you should sacrifice form. Alternate arms every rep. If you have questions please let us know! Turn up the music and have some fun! 💚