Repeat for 5 minutes:
3 walk outs with press back
5 get up jumps
7 squats to high knee
WOD: 7 rounds*
*:30 second rest between rounds – do slow cross-crawls or head nods/rotations with belly breathing in rest period.
WOD Notes: Run alternatives are 500m row/bike/ski or 2:30 cardio effort at home. Select dumbbell weight that allows for unbroken, but challenging reps i.e. last couple a doable push. Subs for Hang Power Snatch are Single Arm Russian Dumbbell Swings or Odd Object Ground to Overhead Burpees can be completed with one object – it is a deadlift up and no jump! Goal of rest period is to encourage us to push it a bit harder knowing there is a recovery period, albeit short, before hitting it again. If we don’t want the rest, let’s ask ourselves, could I go a tad harder?
45 cross-touch dead bugs and :45 second center plank
10 slow bird dogs into a :60 child’s pose