Our first ZOOM wod will be at 7:30AM! Please download the Zoom app or get an account via your computer (both are free) and join in. Once you have said “Hi” to your friends, i will ask you to mute your microphone. Here is the link

https://zoom.us/j/452000193

I will then post the recorded Zoom video at the bottom of this post so even if you cant make the 7:30 class, you can follow along.

Warm-up
For Quality:
2 Inchworms
2 Push Ups
2 Broad Jumps

4 Inchworms
4 Push Ups
4 Broad Jumps

6 Inchworms
6 Push Ups
6 Broad Jumps

Ascending Ladder for 15:00:
2 Strict Pull-Ups
2 Single Arm Dumbbell Squat Cleans
2 Dumbbell Facing Burpees
4 Strict Pull-Ups
4 Single Arm Dumbbell Squat Cleans
4 Dumbbell Facing Burpees
*Continue adding 2 reps to each movements

*Athlete’s choice on when to alternate hands on the single arm cleans.

Stimulus
• Let’s see how far we can get in this 15 Minute workout
• After each set of burpees we’ll add 2 reps to each movement
• Athlete’s choice on when to alternate hands on the single arm cleans.
• Choose rep schemes to hold onto through the workout that will allow us to continue good movement patterns
• We want planned breaks here, and not to get forced into long breaks

Cairo” (No Equipment Version):
Ascending Ladder for 15:00:
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
4 Odd- Object Facing Burpees
*Continue to add 2 reps to each movement

Stimulus
• Let’s see how far we can get in this 15 Minute workout
• After each set of burpees we’ll add 2 reps to each movement
• Let’s try to hold on to the Odd-Object through the squats and break up the Odd-Object to shoulder when we need to
• Your score here will be total rounds + reps
For Example
* If you complete the rounds of 12’s for each movement and make it through 14 Odd-Object to Shoulder and 10 Odd-Object Goblet Squats your score would be 12+24
• We want planned breaks here, and not to get forced into long breaks

If you missed it, here is the at home wod warm up and movement prep right up to start of the WOD!