WOD: Friday, July 17th, 2020

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Warm-up: Group Dynamic

  • Spiderman Lunges – 10 per side 
  • Samson Stretch – 1 Minute per side 

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Workout: For Time 

6 – 9 – 12 – 15 – 12 – 9 – 6 

  • DB/KB Squat Clean (Right Side)
  • Single Leg V-Ups (Per Side)
  • DB/KB Squat Clean (Left Side)

BARBELL OPTION: For Time 

6 – 9 – 12 – 15 – 12 – 9 – 6 

  • Squat Clean (135/95)
  • Single Leg V-Ups (Per Side)

*If you have a pull up bar then execute Toes 2 Bar instead of v-ups

WORKOUT FLOW: 

  • Workout today is for time. You will complete an ascending and then descending ladder of squat cleans and single leg v-ups. Rep scheme will start with 6 reps for all movements, then 9, 12, 15, and back down to 6. 

EQUIPMENT MODIFICATION:

  • DB/KB Squat Cleans – Find a weighted object that allows you to complete this movement correctly. This could be a bookbag. 

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Core: 5 Rounds

  • 20 Reach the ceilings
  • 20 Kick the ceilings