WOD: Sunday, July 5th, 2020 (Parking lot WOD at 9 am!)

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • Pigeon Stretch – 1 Minute per side 

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Workout: AMRAP x 22 Minutes

  • 3 Push Up-Shoulder Taps 
  • 6 DB/KB Hang Power Snatch (Per side)
  • 9 Box Jumps 
  • 300 Meter Run 

*Push Up – Shoulder Tap = 1 Push Up + 2 Shoulder Taps

BARBELL OPTION: AMRAP x 22 Minutes

  • 3 Push Up-Shoulder Taps 
  • 6 Hang Power Snatch (95/65)
  • 9 Box Jumps 
  • 300 Meter Run 

WORKOUT FLOW: 

  • Workout is 22 minutes long. You will complete as many rounds as possible in those 2 minutes. One full round is 3 Push Up-Shoulder taps, 6 Hang Power Snatches (DB/KB OR Barbell), 9 Box Jumps, and a 300 meter run. 

EQUIPMENT MODIFICATION:

  • . DB/KB Hang Power Snatch – Find a weighted object to complete this movement.
  • Box Jumps – Find an object that you can jump on or over. A flower pot, staircase, stool, chair, etc. 
  • 300 Meter Run – If you have not mapped out your 300 meter distance then complete a :45s run away from your start point and a :45s run back. If you do not have access to running then complete 150 high knees.

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Core: 5 Rounds 

  • 15 V-Ups 
  • 15 Hollow Rocks