WOD: Tuesday, June 30th, 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: For Time 

21 – 15 – 9 

• Burpees Over DB/KB
• DB/KB Push Press (per side)

-then-

• 800 Meter Run 

-then-

9 – 15 – 21 

• Burpees Over DB/KB
• Turkish Sit Ups (per side)

BARBELL OPTION: For Time 

21 – 15 – 9 

• Burpees Over bar
• Push Press (115/85)

-then-

• 800 Meter Run 

-then-

9 – 15 – 21 

• Burpees Over bar
• Turkish Sit Ups (per side)

WORKOUT FLOW: 

• Workout is for time. You will start with a descending ladder (21-15-9) Of burpees over the DB/KB, OR Barbell, and Push Presses (DB/KB OR Barbell). You will then complete ONE 800 meter run. After your run you will complete an ascending ladder (9-15-21) of Burpees over your DB/KB OR barbell and turkish sit ups. 

EQUIPMENT MODIFICATION:

• DB/KB Push Press – find a weighted object that allows you to complete this movement correctly. 
• 800 Meter Run – If you have not mapped out an 800 meter running route then complete a 2 minute run away from your start point and a 2 minute run back. If you can not run then complete 300 high knees. 
• Turkish Sit up – Find an object you can hold while completing this movement. 

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Core: 4 Rounds

• 20 Reach the ceilings
• 20 Kick the ceilings