WOD: Saturday, July 11th, 2020

Warm-up: Group Dynamic

• Air Squat Tabata – 2 Minutes
• Pigeon Stretch – 1 Minute per side 

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Workout: For Time 

• Buy In: 400 Meter Run

-Then-

21-18-15-12-9-6-3

• DB/KB Goblet Squats 
• Box Jump Overs

-Then-

• Buy Out: 400 Meter Run 

BARBELL OPTION: For Time 

• Buy In: 400 Meter Run

-Then-

21-18-15-12-9-6-3

• Front Squats (75/55)
• Box Jump Overs

-Then-

• Buy Out: 400 Meter Run 

WORKOUT FLOW: 

• Workout for today is for time. You will start and end the workout with a 400 meter run. Sandwiched in between will be a descending ladder of Squats (DB/KB Goblet or Barbell Front) and Box Jump Overs. 

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 do not have the access to run then complete 200 high knees per round. 
• DB/KB Goblet Squats – Find a weighted object you can hold while you squat. 
• Box Jump Over – Find an object that you can jump on or over. If you have nothing around then complete broad jumps and try to jump as far as possible each time. 

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Core: 5 Rounds 

• 15 Long Sit Ups 
• :30s Hollow Hold