WOD: Friday, July 24th, 2020

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Warm-up: Group Dynamic

  • 2 minutes of movement
  • :20s of high knees, butt kicks, lateral hops 
  • Pigeon stretch – 1 Minute per side

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Workout: EMOM x 20 Minutes 

  • Min 1: Max Mountain Climbers
  • Min 2: Max Double Push Up Burpee
  • Min 3: Max DB/KB Squat Cleans 
  • Min 4: Rest 

BARBELL OPTION: EMOM x 20 Minutes 

  • Min 1: Max Mountain Climbers
  • Min 2: Max Double Push Up Burpee
  • Min 3: Max Squat Cleans (135/95)
  • Min 4: Rest 

WORKOUT FLOW: 

  • Workout for today is a 20 minute emom. Each minute you will go for max reps of a particular movement. Once the minute changes so does the movement. The first minute you will start with mountain climbers. You will then move into double push up burpees. Your final working minute is max squat cleans either with a db/kb or barbell. Your final minute will be a rest minute. 

EQUIPMENT MODIFICATION:

  • DB/KB Squat Cleans – Find a weighted object that allows you to complete this object correctly. 

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Core: 5 Rounds 

  • 15 Plank Jacks 
  • :30s Side Plank (Both sides)