ZOOM // 4|17|20

strength | skill

warm up properly & make sure you know the standard for each movement!


wod | ZOOM

200 lateral hops

80 good mornings (not using weight)

60 pike compressions

50 burpees

40 alt. lunges (reverse, forward or walking – knee touches ground every rep)

30 high knee tuck jumps

20 hand release push ups

10 dips from bench

  • Rx: wear a weighted vest or backpack #20 / #14
  • L2: no weight, same reps, modify pushups if needed
  • L1: no weight, cut reps in half, modify pushups
  • This should take apprx. 20 minutes. Modify accordingly!

8 thoughts on “ZOOM // 4|17|20

  1. Ryan 21:05 dang it!! Rx with vest, I am a pro at pike compressions! Not!!
    Maddie 14:52 L2

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