WOD: Saturday, July 18th, 2020

Warm-up: Group Dynamic

  • 2 minutes of movement 
  • :20s of high knees, butt kicks, lateral hops
  • PVC (Broomstick) Lat Stretch – :30s per side x 3


Workout: AMRAP x 22 Minutes 

  • 4 Strict Pull Ups 
  • 8 DB/KB Push Press (Right Side)
  • 200 Meter Run 
  • 4 Strict Pull Ups 
  • 8 DB/KB Push Press (Left Side) 

*Pull Up Modification: DB/KB OR Barbell Bent Over Rows (per side)


  • 8 Strict Pull Ups 
  • 16 Push Press (95/65)
  • 200 Meter Run 


  • Workout for today is 22 minutes long. In those 22 minutes you will go for as many rounds as possible of 4 strict pull ups, 8 DB/KB Push presses on your right side, 200 meter run, and then another 4 strict pull ups and 8 DB/KB Push presses but this time on your left side. If you are doing the barbell version the rep scheme is different. 


  • DB/KB Push Press – Find a weighted object that allows you to complete this movement correctly. 
  • 200 Meter Run – If you have not mapped out a 200 meter distance then complete a :30s run away from your start point and a :30s run back. If you have no access to run then complete 100 high knees per round. 


Core: 5 Rounds

  • 30 Side Crunches 
  • 15 Long Sit Ups