WOD: Wednesday, July 15th, 2020

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Warm-up: Group Dynamic

  • Air Squat tabata – 2 Minutes
  • Couch Stretch – 1 Minute per side 

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Workout: Every 3 Minutes x 5 Rounds 

  • 300 Meter Run 
  • 10 Weighted Step Ups (5 Per side)
  • Max DB/KB Squat Snatches 

BARBELL OPTION: Every 3 Minutes x 5 Rounds 

  • 300 Meter Run 
  • 10 Weighted Step Ups (5 Per side)
  • Max Squat Snatches (95/65)

WORKOUT FLOW: 

  • Workout today is an interval style of every 3 minutes for 5 rounds. In each 3 minute block you will start with a 300 meter run. After the run you will complete 10 weighted step ups (5 per side). Whatever time is left over you will go for as many squat snatches as possible. As soon as the clock hits the next 3 minute period you will start over with the run again. 

EQUIPMENT MODIFICATION:

  • 300 Meter Run – If you have not mapped out this distance than complete a :45s run away from your start point and a :45s run back. If you dont have the access to run then complete 200 high knees per round. 
  • Weighted Step Up – Find an object that you can step up on like a couch, stool, or a step. If you dont have anything then complete weighted lunges instead. 
  • DB/KB Squat Snatches – Find a weighted object that allows you to complete the squat snatch motion. This can be a bookbag with weight. 

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Core: 5 Rounds 

  • 30 Mountain Climbers
  • :30s Side Plank (Both sides)