WOD: Monday, July 13th, 2020

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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: 6 Rounds

  • 200 Meter Run
  • 6 DB/KB Devils Press (3 per side)
  • 8 Shoulder Taps (4 per side)
  • 10 Mountain Climbers (per side)

BARBELL OPTION: 6 Rounds

  • 200 Meter Run
  • 6 Burpee – Snatches (75/55)
  • 8 Shoulder Taps (4 per side)
  • 10 Mountain Climbers (per side)

WORKOUT FLOW: 

  • Workout for today is 6 total rounds. Each round will start with a 200 meter run. After completing the run you will do 6 Devils presses or 6 burpee snatches with a barbell. You will finish each round with 8 shoulder taps and 10 mountain climbers per side.

EQUIPMENT MODIFICATION:

  • 200 Meter Run – If you have not mapped out the distance then complete a :30s run from your start point and a :30s run back. If you do not have access to run then complete 150 high knees per round.
  • DB/KB Devils Press – If you do not have a weighted object to complete this movement then sub in burpee broad jumps instead.

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Core: 5 Rounds 

  • 15 V-Ups
  • 30 Flutter Kicks