WOD: Thursday, July 16th, 2020

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • PVC (Broomstick) Pass Throughs – 15 SLOW Reps
  • Samson Stretch – 1 Minute per side 

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Workout: For Time 

  • 400 Meter Run 
  • 40 Burpees 
  • 40 DB/KB Split Jerks (20 per side)
  • 300 Meter Run 
  • 30 Burpees 
  • 30 DB/KB Split Jerks (15 Per side)
  • 200 Meter Run 
  • 20 Burpees 
  • 20 DB/KB Split Jerks (10 Per side)

BARBELL OPTION: For Time 

  • 400 Meter Run 
  • 40 Burpees 
  • 40 Split Jerks (115/85)
  • 300 Meter Run 
  • 30 Burpees 
  • 30 Split Jerks (115/85)
  • 200 Meter Run 
  • 20 Burpees 
  • 20 Split Jerks (115/85)

WORKOUT FLOW: 

  • Workout today is a chipper style format. You will begin with a 400 meter run, 40 burpees, and 40 split jerks (DB/KB OR Barbell). You will then move into 300, 30, 30, and finish with, 200,20,20. 

EQUIPMENT MODIFICATION:

  • Runs – If you have not mapped out the distances for yourself then run off of time. 2 Minutes for the 400, 1:30 for the 300, and 1 minute for the 200. If you do not have access to run then complete 100-80-60 Jumping Jacks instead. 
  • DB/KB Split Jerks – Find a weighted object that allows you to complete the movement correctly. I would recommend a jug of water. 

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Core: 4 Rounds

  • 20 Superman Rocks
  • :20s Superman Hold