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Posted on March 9, 2022 by dafactoryadmin

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (No Measure)

AMRAP in 9 Min

10 Sumo Squat

10 Sumo Squat Bounce

10 Cossack Squat (Each Leg)

* Every 2 Minutes starting on 0 – 10 Squat Jacks

AMRAP in 9 Min

10 Curtsy Lunge + Reverse Lunge (Each Leg)

10 Lunge Pulse + squat Pulse

10 Farmer Lunges

* Every 2 Minutes starting on 0 – 10 Jumping Lunges

AMRAP in 9 Min

10 Deadlift

10 Hip Thrust (Full)

10 Short Hip Thrust

* Every 2 Min on 0 – 10 Good Mornings

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