WOD: Monday, June 22nd, 2020

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • PVC (Broomstick) Pass through – 15 SLOW Reps
  • Samson Stretch – 1 Minute per side 

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Workout: AMRAP x 16 Minutes 

  • 200 Meter Run 
  • 8 DB/KB Hang Clean and Jerks (Right Side)
  • 16 Mountain Climbers (Per side)
  • 8 DB/KB Hang Clean and Jerks (Left Side)

BARBELL OPTION: AMRAP x 16 Minutes 

  • 200 Meter Run 
  • 16 Hang Clean and Jerks (95/65)
  • 16 Mountain Climbers (Per side)

WORKOUT FLOW: 

  • Workout is a 16 minute amrap. During the 16 minutes you will go for as many rounds as possible of a 200 meter run, 8 DB/KB Hang Clean and Jerks (Right Side), 16 Mountain climbers, and DB/KB Hang Clean and Jerks (Left Side). If youre using a barbell you will do a 200 meter run, 16 Hang clean and jerks (95/65), and 16 mountain climbers. 

EQUIPMENT MODIFICATION:

  • 200 Meter Run – If you have not mapped out the distance then complete a :30s run away from your start point and a :30s run back. If you can’t run then complete 100 high knees. 
  • DB/KB Hang Clean and Jerks – Find a weighted object that allows you to complete the movement. This can be a bookbag. 

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Core: 4 Rounds

  • 15 Long Sit Ups 
  • 30 Flutter Kicks