WOD: Monday, July 20th, 2020

Warm-up: Group Dynamic

• Push Up/Plank Tabata – 2 Minutes 
• :20s Plank hold – :10s of active push ups 
• Samson Stretch – 1 Minute per side

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Workout: 18 Minute AMRAP 

• 21 Double Unders 
• 14 DB/KB Hang Clean and Jerks (7 per side)
• 7 Burpees 

Every 3 Minutes (NOT INCLUDING 0:00) complete:

• 200 Meter Run 

BARBELL OPTION: 18 Minute AMRAP 

• 21 Double Unders 
• 14 Hang Clean and Jerks (75/55)
• 7 Burpees 

Every 3 Minutes (NOT INCLUDING 0:00) complete:

• 200 Meter Run 

WORKOUT FLOW: 

• Workout for today is 18 minutes long. In those 18 minutes you will go for as many rounds as possible of 21 Double Unders, 14 Hang Clean and Jerks (DB/KB OR Barbell), and 7 Burpees. Every 3 minutes, not including the start, you will complete a 200 meter run. When you get back from your run you will pick up where you left off. 

EQUIPMENT MODIFICATION:

• Double Unders – If you have a jump rope but don’t possess the double under skill then complete 42 single unders. If you do not have a jump rope then complete 21 Jumping Jacks. 
• DB/KB Hang Clean and Jerks – Find a weighted object that allows you to complete the movement correctly. 
• 200 Meter Run – If you have not mapped out your run then complete a :30s run away from your start point and a :30s run back. If you do not have access to running then complete 100 high knees. 

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Core: 4 Rounds

• 15 V-Ups  
• 30 Flutter Kicks