WOD: Wednesday, June 24th, 2020

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Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • Half Kneeling Hamstring Stretch – 1 Minute per side

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Workout: 5 Rounds (3 Minutes ON / 1 Minute OFF)

  • 12 Jumping Lunges
  • 10 DB/KB Power Cleans (5 per side)
  • 8 DB/KB Burpee Deadlifts (4 per side)

*Start a new round after each rest period

BARBELL OPTION: 5 Rounds (3 Minutes ON / 1 Minute OFF)

  • 12 Jumping Lunges
  • 10 Power Cleans (95/65)
  • 8 Burpee Deadlifts (95/65)

WORKOUT FLOW: 

Workout is 5 rounds of 3 minutes of work with 1 minute of rest. In those 3 minutes you will complete as many rounds as possible of 12 Jumping lunges, 10 Power Cleans (DB/KB OR Barbell), and 8 Burpee Deadlifts (DB/KB OR Barbell). 

EQUIPMENT MODIFICATION:

  • DB/KB Power Cleans – Find a weighted object that allows you to complete this movement correctly. I would recommend a book bag. 
  • DB/KB Burpee Deadlift – Find a weighted object that allows you to pick it up off the ground. I would recommend a case of water. 

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Core: 5 Rounds

  • 15 Hollow Rocks
  • :30s Hollow Hold