CrossFit Workout of the Day
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Quarantine 20.8

Strength:

Barbell:

Back squat, 8-8-8-8-8

Dumbbell/Kettlebell:

Single arm overhead squat, 16-16-16-16-16, (8 each arm)

Odd object, (ie bag of dog food, duffle bag, etc)

Shoulder rack squat, 16-16-16-16-16

WOD:

Amrap in 12 minutes:

5 Strict pull-ups/ Inverted rows, (table rows)

7 Broad jumps, 5ft minimum

9 sit-ups

Post loads and rounds to beyond the whiteboard:

Quarantine 20.7

Midline:

Buy in/cash out:

Tabata dead bugs

WOD:

5 rounds for time:

60 Double unders/penguin taps, (or 300m run)

15 medball/odd object squat cleans, ~50/40lbs

Post times to beyond the whiteboard.