WOD: Tuesday, June 23rd, 2020

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Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s of high knees, butt kicks, lateral hops
  • Couch stretch – 1 Minute per side

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Workout: 10 Rounds 

  • 7 Pull Ups 
  • 7 DB/KB Lunge – Thrusters (Per side)
  • 7 “Box” Jump Overs

*B/W Rounds complete: 100 Meter Run 

Pull Up Substitution: 7 bent over rows per side

BARBELL OPTION: 10 Rounds 

  • 7 Pull Ups 
  • 14 Lunge – Thrusters (75/55)
  • 7 “Box” Jump Overs

*B/W Rounds complete: 100 Meter Run 

WORKOUT FLOW: 

  • Workout for today is 10 total rounds with a 100 meter run in between each round. Each round you will complete 7 pull ups, 7 (14 w/ barbell) lunge – thrusters, and 7 “box” jump overs. 

EQUIPMENT MODIFICATION:

  • DB/KB Lunge – Thrusters – Find a weighted object that allows you to complete the motion, example: a jug of water. 
  • “Box” Jump Over – Find something that you can jump over. This could be a flower pot, a stool, a bench, etc. 

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Core: 5 Rounds

  • 20 Reach the ceilings
  • 20 Kick the ceilings