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
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