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

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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)

BARBELL OPTION: AMRAP x 22 Minutes 

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

WORKOUT FLOW: 

• 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. 

EQUIPMENT MODIFICATION:

• 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. 

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Core: 5 Rounds

• 30 Side Crunches 
• 15 Long Sit Ups