WOD: Friday, July 3rd, 2020
Warm-up: Group Dynamic
- PVC (Broomstick Pass Through) – 15 Slow Reps
- PVC Lat Stretch – :30s per side x 3
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Workout: AMRAP x 15 Minutes
- 40 Double Unders
- 5 DB/KB Overhead Squats (Right Side)
- 10 Hand Release Push Ups
- 5 DB/KB Overhead Squats (Left Side)
BARBELL OPTION: AMRAP x 15 Minutes
- 40 Double Unders
- 10 Overhead Squats (75/55)
- 10 Hand Release Push Ups
WORKOUT FLOW:
- Workout is 15 minutes long. In those 15 minutes you will complete as many rounds as possible of double unders on the jump rope, overhead squats (DB/KB OR Barbell), and Hand release push ups. Rep schemes vary on which version you are doing. After 15 minutes are up you will be done.
EQUIPMENT MODIFICATION:
- Double Unders – If you have a jump rope but don’t possess the double under skill then complete 80 single unders instead. If you do not have a jump rope then complete 40 Jumping Jacks or 40 Lateral hops.
- DB/KB Overhead Squat – Find a weighted object that you can hold overhead while you squat.
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Core: 4 Rounds
- 30 Bicycle Crunches
- 30 Side Crunches
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