WOD: Monday, June 1st, 2020 (Burpee Day 120)

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Inchworm Walk Outs – 5 Reps
  • Samson Stretch – 1 Minute per side

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Workout: Every 4 Minutes x 5 Rounds

  • 300 Meter Run
  • 12 DB/KB Snatch (6 Per side)
  • 9 Hand Release Push Ups
  • Max Burpees in remaining time

BARBELL OPTION: Every 4 Minutes x 5 Rounds

  • 300 Meter Run
  • 12 Power Snatch (95/65)
  • 9 Hand Release Push Ups
  • Max Burpees in remaining time

WORKOUT FLOW:

  • Workout is 5 – 4 Minute rounds with no rest in between each round. Each round will start with a 300 meter run, 12 Snatches (DB/KB OR Barbell), 9 Hand release Push ups. In the remaining time of each round you will complete as many rounds as possible.

EQUIPMENT MODIFICATION:

  • 300 Meter Run – If you have not mapped out the 300 meter run for yourself than complete a :45s run away from your start point and :45s back. If you can not run then sub in 100 High Knees per round.
  • DB/KB Snatch – Find a weighted object that you can bring from the ground to a locked out position overhead in one motion.

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Core: 4 Rounds

  • 30 Flutter Kicks
  • :30s 6 – Inch Hold