WOD: Thursday, June 11th, 2020

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps

• Toe Touches – 10 SLOW Reps

• Half Kneeling Hamstring stretch – 1 Minute per side

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Workout: 10 Rounds (2 Minutes ON / 1 Minute OFF)

• 6 DB/KB Swings

• 6 Russian Twists

• 6 Hand Release Push Ups

*Start a new score every new round

BARBELL OPTION: 10 Rounds (2 Minutes ON / 1 Minute OFF)

• 6 Deadlifts (135/95)

• 6 Russian Twists

• 6 Hand Release Push Ups

WORKOUT FLOW:

• Workout is 10 total rounds of 2 minutes of work and 1 minute of rest. During each 2 minute period you will try to get as many rounds as possible of 6 DB/KB Swings OR 6 Deadlifts, 6 Russian Twists, and 6 Hand Release Push ups. You will start a brand new round after each minute of rest.

EQUIPMENT MODIFICATION:

• DB/KB Swings – Find a weighted object you can perform the movement with.

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Core: 5 Rounds

• 30 Flutter Kicks

• :30s 6-Inch Hold