WOD: Wednesday, July 1st, 2020
Warm-up: Group Dynamic
- 2 Minutes of movement
- :20s of high knees , butt kicks, lateral hops
- Couch Stretch – 1 Minute per side
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Workout: 4 Rounds
- 30 Mountain Climbers (Per side)
- 20 DB/KB Hang Squat Cleans (10 per side)
- 10 Pull Ups
*Pull up modification: 10 Bent Over Rows per side
BARBELL OPTION: 4 Rounds
- 30 Mountain Climbers (Per side)
- 20 Hang Squat Cleans (95/65)
- 10 Pull Ups
WORKOUT FLOW:
- Workout is 4 total rounds. Each round will begin with 30 mountain climbers. You will then move into 20 Hang Squat cleans (DB/KB OR Barbell) and 10 pull ups OR 10 bent over rows per side.
EQUIPMENT MODIFICATION:
- DB/KB Hang Squat Cleans – Find a weighted object that allows you to complete this movement. For example a book bag.
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Core: 5 Rounds
- 15 Hollow Rocks
- :30s Hollow Hold
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