WOD: Saturday, June 13th, 2020

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps

• Inchworm walk outs – 5 Reps

• Bent Over hamstring stretch – 1 Minute per side

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Workout: 4 Rounds

• 400 Meter Run

• 24 DB/KB Deadlifts (12 Per side)

• 12 DB/KB Hang Snatches (6 Per side)

• 6 Strict Pull Ups

*Pull Up Sub= 12 Bent Over rows

BARBELL OPTION: 4 Rounds

• 400 Meter Run

• 24 Deadlifts (115/85)

• 12 Hang Snatches (115/85)

• 6 Strict Pull Ups

*Pull Up Sub= 12 Bent Over rows

WORKOUT FLOW:

• Workout is 4 total rounds. Each round will start with a 400 meter run. You will then complete 24 Deadlifts (DB/KB OR Barbell), 12 Hang Snatches (DB/KB OR Barbell), and 6 Strict pull ups.

EQUIPMENT MODIFICATION:

• 400 Meter Run – If you have not mapped out the distance then complete a 1 minute run away from your start point and a 1 minute run back.

• DB/KB Deadlifts – Find a weighted object that you can hold while you complete this movement. A case of water works great.

• DB/KB Hang Snatches – Find a weighted object that allows you to complete the motion. You can use a bookbag or a jug of water.

• Strict Pull Ups – Find something that allows you to complete a pulling motion. You can use a rag and a door to complete towel rows. You can also sub in bent over rows with a weighted object.

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Core: 4 Rounds

• 30 Mountain Climbers

• :30s Knee to elbow plank (per side)