WOD: Saturday, July 4th, 2020 (9:30 ZOOM CLASS!)

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Warm-up: Group Dynamic

  • 2 minutes of movement 
  • :20s of high knees, butt kicks, lateral hops 
  • Samson Stretch – 1 Minute per side 

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Workout: 4 Rounds 

  • 400 Meter Run 
  • 12 Lateral Hops over DB/KB
  • 12 Burpees 
  • 12 DB/KB Clusters (6 per side)

BARBELL OPTION: 4 Rounds 

  • 400 Meter Run 
  • 12 Lateral Hops over bar 
  • 12 Burpees 
  • 12 Clusters (95/65)

WORKOUT FLOW: 

  • Workout is 4 total rounds. Each round will start with a 400 meter run. You will then move into 12 lateral hops over (DB/KB OR Barbell), 12 Burpees, and 12 Clusters (DB/KB OR Barbell). 

EQUIPMENT MODIFICATION:

  • 400 Meter Run – If you have not mapped out a 400 meter distance then complete a 1 minute run away from your start point and a 1 minute run back. If you can not run then complete 200 high knees instead. 
  • DB/KB Clusters – Find a weighted object that allows you to complete the movement. This could be a bookbag. 

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Core: 5 Rounds 

  • 20 Reach the ceilings
  • 20 Kick the ceilings