Dave’s Saturday WOD

Full Body   45/15  x2 

Station 1  

Pizza Plate

⁃ Marches 

⁃ Squats

⁃ Alt. Reverse Lunges 

*60 sec exchange*

Station 2 Benches 

⁃ Piston Chest Press 

⁃ Sitting OH Tri Extension 

⁃ Hop Overs  

*60 sec exchange*

Station 3 Rings 

⁃ Curls 

⁃ Y raise to T 

⁃ Tricep Dips 

*60 sec exchange*

Station 4 DB 

⁃ Single Leg RDL

⁃ Jump Squats 

⁃ Single Leg RDL 

*60 sec exchange*

Finisher:  Coaches Choice 

Directions for Virtual Members: Please start at station 1 and work your way down as guided by your coach for transitions.  We will be at each station for 2 rounds before moving to the next station.  There is a minute rest between each station to hydrate/ wipe down equipment.

At Home Equipment Needed:  Chair/Box/Bench, Dumbbells,