WOD: Friday, June 5th, 2020

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Warm-up: Group Dynamic

  • Push Up/Plank Tabata – 2 Minutes
  • :20s Plank + :10s of push ups
  • Pigeon Stretch – 1 minute per side

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Workout: AMRAP x 16 Minutes

  • 4 Strict Pull Ups
  • 8 DB/KB Devils Press (4 Per side)
  • 16 Mountain Climbers (Per side)

*Pull Up Modification: 4 Bent Over Rows per side

BARBELL OPTION: AMRAP x 16 Minutes

  • 4 Strict Pull Ups
  • 8 Burpee – Clean and Jerks (95/65)
  • 16 Mountain Climbers (Per side)

WORKOUT FLOW:

  • Workout is a 16 minute AMRAP. You will try to get as many rounds as possible of 4 strict pull ups or bent over rows (DB/KB OR Barbell), 8 Devils Press OR 8 Burpee Clean and jerks, and 16 Mountain Climbers.

EQUIPMENT MODIFICATION:

  • Strict Pull Ups – If you do not have the equipment to complete a pull up then sub in DB/KB OR Barbell bent over rows.
  • DB/KB Devils Press – If you do not have a DB/KB then just complete 8 burpees

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Core: 5 Rounds

  • 30 Flutter Kicks
  • 30 Hollow Hold