Daily WOD – Jun 25, 2020

At-Home WOD #104

Warm Up

20 single unders before each of the following movements:

• 10 overhead squats w/ jump rope
• 10 dislocates w/ jump rope
• 5 inchworms
• 10 runners lunge (5R/5L)
• 10 crossover toe touches (5R/5L)

10 reps of the Y-T-A-T shoulder warm up (unweighted)

Workout of the Day

Complete 15 rounds for time:

• 30 double unders
• 10 push ups

Time cap: 25 minutes

Cash Out

Complete 3 rounds not for time of:

• Reverse Plank – 20 seconds
• 20 glute bridges

Cool Down

• Sit and reach w/ calf stretch – 30 sec/side
• Figure 4 piriformis stretch – 30 sec/side

WOD Notes: It’s our last day of shut down! Join us in the parking lot to celebrate at any of our 4 class times: 6:00am, 12:00, 4:00 or 6:00pm! Click here for a video explanation of today’s workout. Select scales for the DU & push ups that allow you to complete round 1 in less than a minute. Subs for DU include 2xSU, jumping jacks, or 30 seconds of a sprint cardio (row/bike/run). Post to SugarWOD:  time. Note modifications.

Equipment Notes: Remember to bring your jump rope!

Community Notes: Happy birthday Traci!

P3 Nutrition Note: P3 Nutrition hasn’t skipped a beat throughout the shutdown, continuing to deliver delicious meals to our fridge on a weekly basis. If you are interested in trying out their meals, place your order here by Thursday at midnight for pick up Sunday morning. Use code ironcross20 for 20% off your first order. P3 is re-starting their “a la carte” food service as well, so each week they’ll deliver a handful of extra meals to our fridge that can be purchased first-come first-serve. Most meals are $10; breakfasts are $8. You can Venmo your payment to the address listed on the flyer hanging on the fridge.