WOD: Sunday, June 14th, 2020 (PARKING LOT WOD @9 AM)

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Warm-up: Group Dynamic

  • Air Squat Tabata – 2 Minutes
  • :20s hold at the bottom of the squat and :10s of actual squats
  • Pigeon Stretch – 1 Minute per side 

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Workout: Every 4 Minutes for 5 Rounds 

  • 300 Meter Run 
  • 12 Box Jump Overs 
  • Max DB/KB OR Med-Ball Squat Cleans in remaining time

BARBELL OPTION: Every 4 Minutes for 5 Rounds 

  • 300 Meter Run 
  • 12 Box Jump Overs 
  • Max Squat Cleans (135/95)  in remaining time

WORKOUT FLOW: 

  • Workout is an interval style where every 4 minutes a new round will start for a total of 5 rounds. Each round will start with a 300 meter run, 12 box jump overs, and then in whatever time is left, you will accumulate as many squat cleans as possible. 

EQUIPMENT MODIFICATION:

  • 300 Meter Run – If you have not marked out a 300 meter distance than complete a :45s run away from your start point and a :45s run back. If you can not run then complete 100 jumping jacks per round. 
  • Box Jump Overs – Find a piece of equipment that you can jump over. This can be a stool, chair, flower pot, etc. If you have nothing available than complete 24 jump squats. 
  • DB/KB Squat Cleans – Find a weighted object that allows you to complete this motion. This could be a book bag. 

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Core: 4 Rounds

  • 15 Long Sit Ups 
  • 30 Flutter Kicks