Please follow Lori Hill channel on YouTube for coaching on the WOD as well as the equipment free wod and "Virtual Lockdown Fitness Challenge!" Together we will keep our sanity, fitness and health during this time!

Deadlift (5×4 80-85%)
Metcon (AMRAP – Rounds and Reps)
13 min amrap
10 Power Snatch 75/55
5 Bar facing Burpees
Metcon (AMRAP – Rounds and Reps)
Warm Up 2xs thru
20 alternating Soldier kicks
5 inch worms
10 air squats
10 jumping jacks

13 min AMRAP
10 Jumping Squats
10 Burpees over an object (couch pillow, step stool, etc)

Accessory work
holding a plank position on the hands, 40 alternating shoulder taps
flip to your back and do 40 flutter kicks.
Repeat 3 times

Stretch it out – some downward dog, airplane crashes, basic standing, crossing the legs and stretch down to your toes!

Virtual Lockdown Fitness Challenge #1 (AMRAP – Reps)
2 minute Max Sit ups
Virtual Lockdown Fitness Challenge #2 (Time)
Max plank
(holding plank on the forearms, not hands)