WOD 4/30

Pajama WOD!

Warm-up: 
20 min

Metcon:
500m Row
50 Push-ups (chest to floor and full ext. at the top)
50 Kneeling Jump Squats (Start from standing position and drop to kneeling one knee at a time)
250m Row
25 Push-ups
25 Kneeling Jump Squats

150m Row
15 Push-ups
15 Kneeling Jump Squats


Phil DiPrima: 14:14
Me: 12:59 (first 500m 1:40)

Kneeling Squat Jump Demo