WOD: Sunday, July 19th, 2020 (Outdoor parking lot WOD 9 AM)

Warm-up: Group Dynamic

• Air Squat Tabata – 2 Minutes 
• :20s bottom of the squat hold – :10s of active squats
• Pigeon Stretch – 1 Minute per side

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Workout: 5 Rounds 

• 30 Mountain Climbers (per side)
• 20 DB/KB Thrusters (10 Per side)
• 10 Box Jump Overs 

Between each round complete:

• 300 meter DB/KB Farmers Carry

BARBELL OPTION: 5 Rounds 

• 30 Mountain Climbers (per side)
• 15 Thrusters (95/65)
• 10 Box Jump Overs 

Between each round complete:

• 300 meter DB/KB Farmers Carry

WORKOUT FLOW: 

• Workout for today is 5 rounds. Each round will begin with 30 mountain climbers per side. You will then either move into 20 OR 15 Thrusters depending on if you are using a DB/KB or a barbell. You will finish each round out with 10 box jump overs. Between each of the 5 rounds (after rounds 1,2,3, and 4) you will complete a 300 meter single arm farmers carry. DB/KB or object must be at your side and you can switch arms as you please. 

EQUIPMENT MODIFICATION:

• DB/KB Thrusters – Find a weighted object that allows you to complete the movement correctly. A jug of water works perfectly. 
• Box Jump Overs – Find an object that allows you to completely clear it. This could be a stool, a flower pot, etc. If you have nothing available complete 15 Jump Squats. 
• Farmers Carry – Find a weighted object that you could hold in your hand as you carry it. 

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Core: 5 Rounds

• 30 Muffin Toppers 
• :30s Hollow Hold