Paramus | 3-23-20 | CF WOD

LIVESTREAM/HOME WOD. 9:30A & 5:30P.
LINKS IN WODIFY, EMAIL OR FB MEMBER PAGE.

WORKOUT OF THE DAY

STRENGTH
Every minute on the minute for 10 minutes, coach call:
3 Tempo Squats (weighted, see notes for options)
*3331 (3 second descent, 3 second bottom pause, 3 second ascent, 1 second top pause)

CONDITIONING
As many rounds as possible in 15 minutes:
20 Russian KB or DB swings
10 Burpees
20 Sit-ups

Post results to Wodify.
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COACH NOTES:

Strength
Use a single/dual kettlebell or dumbbell, barbell, book bag/sack with weight. Slow and focused. The burn will set in fast.

Conditioning
Single arm or both. Swing a water jug or a weighted book bag in place of KBs/DBs. Keep each round to 3 minutes.