As most of you already know a “Shelter in Place” has been issued for Sonoma County. As I am learning all there is to know about this mandate, what I know for sure is that many businesses, including our community, will be forced to shut down the next 3 weeks until 4/7. Although this is an inconvenience for many, I am hoping it is the right call to keep our community safe and healthy. The County is not fooling around with this mandate and businesses who continue to operate can lose their licenses and be fined. More importantly if you operate a business during this time and somehow you added to the spread of this virus we all would lose sleep over it. We will get though this time and I have some idea’s to help. I will be programming WOD’s for home every day. I am also considering a loaner program for Kettlebells, DB’s, wallball’s so those without equipment can participate in the daily WOD’s. Give me a day to think about how this will work and I will blog about it tomorrow. Barbells and Plates will stay in the box but I can get enough out there to get you a good WOD each day. Our wonderful Yogi Kat will be hosting a yoga session tomorrow at 9am you can join @creatingkatflowers . We also have had at least one athlete (and I am sure there is more) who offered to host small groups at their house for a WOD. We will combine many of these options to keep active which is the most important thing at a time like this. I deeply care about this community and all the athlete’s in it. Let’s stay safe, healthy, and active for the next 3 weeks remotely and come back ready to roll 4/7. If you are interested in some loaner items email me at mikewardre@gmail.com and we wil figure it out. I would also like to post WOD results online or on facebook so let me think about that. Stay safe, stay healthy. Push the runs hard!

A) 400m Run then Every :20 sec for 3 min Tempo Air Squats/Inch Worm/Opposite hand opposite foot walk and kick

B) 7 Min handstand Walk Technique (Carpet/grass/garage try not to use concrete unless you have to.

C) “T-Minus 20”

5 Min to Complete

400M Run

30 Walking Lunges

AMRAP Burpee’s

2 Min Rest

4 Min to Complete

400m Run

30 Sit-ups

AMRAP Box Jumps step down or go up and over (use anything that is stable and in the 16-24″ range)

5 Min to Complete

400M Run

30 Walking Lunges

AMRAP Burpee’s