CrossFit I35 Home WOD for Friday 4/3/2020

CrossFit I35 Home WOD for Friday 4/3/2020

Warmup

30 Seconds

Ankle Rocks (30 Seconds Each Side)
Lateral Squat Hold (30 Seconds Each Side)
Squat Hold
Slow Air Squats
Lateral Squats
Wall Squats 

Home Workout Some Equipment

3 Sets
1 Minute Bike or run
10 Lateral Jumps over Dumbbell
10 Alternating Dumbbell Cleans
10 Alternating Dumbbell Push Press
5 Push-ups

Home Workout Full Gym

For Time:

100 Hang DB Clean and Jerks or Barbell

*On The Minute – 5 Burpees over DB

No Rx weight but choose a weight you can do 10-12 times in 40 seconds.

AFTER PARTY

Go for a run and make it long