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