WOD: Sunday, June 7th, 2020 (PARKING LOT WOD @9 AM)

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Warm-up: Group Dynamic

  • 2 minutes of movement
  • :20s of high knees, butt kicks, lateral hops
  • Half Kneeling Hamstring Stretch – 1 Minute per side 

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Workout: For Time 

10 Rounds (5 Per side)

  • 12 DB/KB Deadlifts 
  • 9 DB/KB Hang Cleans
  • 6 DB/KB Shoulder to Overhead 

Every 2 Rounds complete: 400 Meter Run 

BARBELL OPTION: For Time

5 Rounds 

  • 12 Deadlifts (155/105)
  • 9 Hang Cleans (155/105)
  • 6 Shoulder to Overhead (155/105)

After each round complete: 400 Meter Run 

WORKOUT FLOW:

  • Workout is either 10 Rounds (DB/KB version) OR 5 Rounds (Barbell version). Each round consists of 12 Deadlifts, 9 Hang Cleans, and 6 shoulder to overhead. After every 2 rounds (DB/KB Version) OR every round (barbell version) complete a 400 meter run. Workout will end on a run. 

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Core: 4 Rounds

  • 20 Reach the ceilings
  • 20 Kick the ceilings