Aloha LCF Ohana! Hope everyone is making the best of this crazy situation we have right now.  Be grateful that we are healthy and have the ability to do our AT HOME WODs daily.  

Please note, Thursday is typically a Recovery “Just Move” WOD.  Listen to your body.  Many of us having been dealing with a lot this past week.  If you don’t feel like doing the WOD then just get outside and move…play with your kids, go on a walk, swim..etc

Stay Positive and Smile!  

WARM UP:

5 Inchworms Video

30 Second Hollow Hold Video

10 DB or KB Shrugs each side Video

30 Second Arch Hold Video 

5 Air Squats (with 3 second pause at the bottom)

WOD:

#Cindu

AMRAP 20:

5 Strict Pull-Ups (Sub 5 Single Arm DB/KB Rows or Barbell Rows)

10 Pushups (Can sub every other round with 20 Plank Taps R/L=2)

15 Air Squats

30 Double-Unders (Sub 45 Single Unders, 45 Jumping Jacks, or 200m Run-approx :30 Run out/:30 Run back)