WOD: Wednesday, July 1st, 2020

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: 4 Rounds 

  • 30 Mountain Climbers (Per side)
  • 20 DB/KB Hang Squat Cleans (10 per side)
  • 10 Pull Ups 

*Pull up modification: 10 Bent Over Rows per side 

BARBELL OPTION: 4 Rounds 

  • 30 Mountain Climbers (Per side)
  • 20 Hang Squat Cleans (95/65)
  • 10 Pull Ups 

WORKOUT FLOW: 

  • Workout is 4 total rounds. Each round will begin with 30 mountain climbers. You will then move into 20 Hang Squat cleans (DB/KB OR Barbell) and 10 pull ups OR 10 bent over rows per side. 

EQUIPMENT MODIFICATION:

  • DB/KB Hang Squat Cleans – Find a weighted object that allows you to complete this movement. For example a book bag. 

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Core: 5 Rounds

  • 15 Hollow Rocks
  • :30s Hollow Hold