WOD: Friday, June 12th, 2020

Warm-up: Group Dynamic

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

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Workout: For Time

  • 800 Meter Run
  • 60 Ab-Mat Sit Ups
  • 40 DB/KB Thrusters (20 Per side)
  • 20 Shoulder Taps (10 Per side)
  • 40 DB/KB Thrusters (20 per side)
  • 60 Ab-Mat Sit Ups
  • 800 Meter Run

BARBELL OPTION: For Time

  • 800 Meter Run
  • 60 Ab-Mat Sit Ups
  • 40 Thrusters (75/55)
  • 20 Shoulder Taps (10 Per side)
  • 40 Thrusters (75/55)
  • 60 Ab-Mat Sit Ups
  • 800 Meter Run

WORKOUT FLOW:

  • Workout is in a chipper format. You must complete all the reps for the intended movement before moving on to the next. You will start the workout with an 800 meter run. You will then move into 60 ab-mat sit ups, 40 Thrusters (DB/KB OR Barbell), 20 Shoulder Taps, and then back up (40-60-800).

EQUIPMENT MODIFICATION:

  • 800 Meter Run – If you have not mapped out a run then complete a 2 minute run away from your start point and a 2 minute run back. If running is not an option for you then complete 200 high knees.
  • DB/KB Thrusters – Find a weighted object that allows you to squat and press. A book bag works great.
  • Ab-Mat sit ups – if you do not have an ab –mat then just complete normal sit ups.

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Core: 5 Rounds

  • 20 Reach the Ceilings
  • 20 Kick the ceilings