WOD: Wednesday, July 22nd, 2020

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• Spiderman Lunges – 10 Reps per side 
• Pigeon Stretch – 1 Minute per side 

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Workout: For Time

• Buy In: 800 Meter Run 

-Then-

4 Rounds 

• 36 Ab Mat Sit Ups 
• 24 Alternating DB/KB Lunges (12 Per side)
• 12 DB/KB Overhead Squats (6 Per side)

-Then-

• Buy Out: 800 Meter Run 

BARBELL OPTION: For Time

• Buy In: 800 Meter Run 

-Then-

4 Rounds 

• 36 Ab Mat Sit Ups 
• 24 Alternating DB/KB Lunges (12 Per side)
• 12 Overhead Squats (95/65)

-Then-

• Buy Out: 800 Meter Run 

WORKOUT FLOW: 

• Workout for today is for time. You will start and end with an 800 meter run. Sandwiched in between both 800 meter runs you will complete 4 total rounds of 36 ab-mat sit ups, 24 alternating DB/KB lunges, and 12 Overhead Squats (DB/KB OR Barbell). 

EQUIPMENT MODIFICATION:

• 800 Meter Run – If you have not mapped out an 800 meter distance then complete a 2 minute run away from your start point and an 800 meter run back. If you do not have access to run then complete 300 high knees instead. 
• Ab-Mat Sit Ups – If you do not have an ab-mat then just do sit ups. 
• DB/KB Lunges – Find a weighted object to hold it while you lunge.
• DB/KB Overhead Squat – Find a weighted object that you can hold overhead while you squat.

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Core: 4 Rounds 

• 15 Hollow Rocks
• 30 Side Crunches