WOD: Friday, June 19th, 2020

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps
• Inchworm Walk Outs – 5 SLOW Reps
• Couch stretch – 1 Minute per side

——————————————————————————————————–

Workout: For Time

• Buy In: 400 Meter Run

-then-

3 Rounds

• 20 DB/KB Sumo Deadlift High Pulls (10 Per side)

• 10 Burpees Over the DB/KB

• 20 DB/KB Hang Squat Cleans (10 per side)

-then-

• Buy Out: 400 Meter Run

BARBELL OPTION: For Time

• Buy In: 400 Meter Run

-then-

3 Rounds

• 20 Sumo Deadlift High Pulls (75/55)

• 10 Burpees Over the bar

• 20 Hang Squat Cleans (75/55)

-then-

• Buy Out: 400 Meter Run

WORKOUT FLOW: 

• Workout is for time with a buy in and a buy out of a 400 meter run. Sandwiched in between each 400 meter runs you will complete 3 rounds of 20 sumo deadlift high pulls (DB/KB OR Barbell), 10 Burpees over the DB/KB OR Barbell, and 20 Hang Squat Cleans (DB/KB OR Barbell).

EQUIPMENT MODIFICATION:

• 400 Meter Run – If you have not mapped out a 400 meter distance then complete a 1 minute run away from your start point and 1 minute back. If you can’t run then complete 200 high knees for the buy in and buy out.

• DB/KB Sumo Deadlift High Pulls – Find a weighted object that allows you to complete the motion.

• DB/KB Hang Squat Cleans – Find a weighted object that allows you to complete the motion.

——————————————————————————————————–

Core: 4 Rounds

• 30 Flutter Kicks
• :30s 6 – Inch Hold