WOD: Friday, June 26th, 2020

Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s of high knees, butt kicks, lateral hops
  • Child Pose – 1:30 Hold 


Workout: Every 3 Minutes x 6 Rounds

  • 200 Meter Run
  • Max DB/KB Devils Press 

*Alternate your arms whenever you want 

BARBELL OPTION: Every 3 Minutes for 6 Rounds 

  • 200 Meter Run 
  • Max Reps of Ground to Overhead (115/85)

*Ground to overhead can be clean and jerk OR Snatch


  • Workout is 6 total rounds with a new round beginning every 3 minutes. You will start each round with a 200 meter run. Once completed, whatever time is remaining is reserved for max DB/KB Devils presses OR max ground to overhead with a barbell. 


  • 200 Meter Run – If you have not mapped out a 200 meter distance then complete a :30s run away from your start point and a :30s run back. If you do not have the access to run then complete 100 high knees instead. 
  • DB/KB Devils Press – Find a weighted Object that allows you to complete this motion. I recommend a loaded book bag. 


Core: 5 Rounds

  • 15 Long Sit Ups
  • 30 Bicycle Crunches