WOD: Wednesday, June 10th, 2020

Warm-up: Group Dynamic

• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps

• Couch Stretch – 1 Minute per side

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Workout: For Time

Buy In: 400 meter Run

3 – 6 – 9 – 12 – 15 – 12 – 9 – 6 – 3

• DB/KB Overhead Squat (per side)

• DB/KB Turkish Sit Ups (per side)

Buy Out: 400 meter Run

BARBELL OPTION: For Time

Buy In: 400 meter Run

3 – 6 – 9 – 12 – 15 – 12 – 9 – 6 – 3

• Overhead Squat (75/55)

• DB/KB Turkish Sit Ups (per side)

Buy Out: 400 meter Run

WORKOUT FLOW:

• Workout has a buy in and a buy out of a 400 meter run. Sandwiched in between the two runs is a ladder of overhead squats (DB/KB OR Barbell) and Turkish sit ups.

EQUIPMENT MODIFICATION:

• 400 Meter Run – If you have not mapped out a distance then complete a one minute run away from your start point and a one minute run back. If you are not running complete 150 High Knees.

• DB/KB Overhead Squats – Find a weighted object that allows you to hold it overhead while you complete the squat motion.

• Turkish Sit up – Find a weighted object you can hold while completing a Turkish sit up. If you have nothing than complete long sit ups.

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Core: 4 Rounds

• 30 Hollow Rocks

• 30 Russian Twists