WOD: Saturday, June 6th, 2020

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Warm-up: Group Dynamic

  • Air Squat Tabata – 2 Minutes
  • :20s bottom of squat + :10s Active Squats
  • Samson Stretch – 1 Minute per side

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Workout: For Time

Buy In: 800 Meter Run

21 – 15 – 9 – 15 – 21

  • DB/KB Thrusters (Per Side)
  • V-Ups  

Buy Out: 800 Meter Run

BARBELL OPTION: For Time

Buy In: 800 Meter Run

21 – 15 – 9 – 15 – 21

  • Thrusters (95/65)
  • V-Ups  

Buy Out: 800 Meter Run

WORKOUT FLOW:

  • Workout is for time with a buy in and a buy out of an 800 meter run. In between the two runs you will complete a descending/ascending ladder of Thrusters (DB/KB OR Barbell) and V-Ups.

EQUIPMENT MODIFICATION:

  • 800 Meter Run – If you have not mapped out an 800 meter distance than complete a 2 minute run away from your start point and 2 minute run back to your start point.
  • DB/KB Thrusters – Find a weighted object to hold while you complete a squat and press motion.

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Core: 4 Rounds

  • 30 Russian Twists
  • :30s Hollow Hold