WOD: Thursday, June 4th, 2020 (Burpee Day 123)

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps

• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps

• PVC (Broomstick) Pass Throughs – 20 Reps

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Workout: For Time

5 – 10 – 15 – 20 – 15 – 10 – 5

• DB/KB Strict Press (Per side)

10 – 20 – 30 – 40 – 30 – 20 – 10

• AB-Mat Sit Ups

• Between Rounds Complete: 20 Double Unders

BARBELL OPTION: For Time

5 – 10 – 15 – 20 – 15 – 10 – 5

• Strict Press (75/55)

10 – 20 – 30 – 40 – 30 – 20 – 10

• AB-Mat Sit Ups

• Between Rounds Complete: 20 Double Unders

WORKOUT FLOW:

• Workout is an ascending/descending ladder for time. You will start with 5 Strict Press (DB/KB OR Barbell), 10 AB Mat Sit ups and 20 Double Unders. You will then do 10,20,20, 15,30,20, 20,40,20, and back down to 5-10.

EQUIPMENT MODIFICATION:

• DB/KB Strict Press – If you do not have a weighted object to press then complete hand release push ups instead.

• AB-Mat Sit Ups – If you do not own an “ab-mat” then use a towel and place it on your lower back.

• Double Unders – If you have a rope but do not possess the Double under skill, then complete, 40 Single unders. If you do not have a jump rope complete 20 Jumping Jacks.

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Core: 4 Rounds

• 30 Mountain Climbers

• 30 Side Crunches