WOD: Monday, July 27th, 2020

Warm-up: Group Dynamic

• Push Up Plank tabata – 2 Minutes 
• :20s Plank + :10s of push ups 
• PVC Pass Through – 15 Reps 

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Workout: For Time 

• Buy In: 30 Burpees 

-Then-

4 Rounds 

• 300 Meter Run 
• 20 Alternating Single Leg V-Ups (10 per side)
• 10 DB/KB Hang Clean and Jerks (5 per side)

-Then-

• Buy Out: 30 Burpees 

BARBELL OPTION: For Time 

• Buy In: 30 Burpees 

-Then-

4 Rounds 

• 300 Meter Run 
• 20 Alternating Single Leg V-Ups (10 per side)
• 10 Hang Clean and Jerks (115/85)

-Then-

• Buy Out: 30 Burpees 

WORKOUT FLOW: 

• Workout today is for time. You will start and end the workout with 30 Burpees. Sandwiched in between the buy in and out of 30 burpees you will complete 4 total rounds of a 300 meter run, 20 alternating single leg v-ups, and 10 hang clean and jerks (DB/KB OR Barbell). 

EQUIPMENT MODIFICATION:

• 300 Meter Run – If you have not mapped out a 300 meter distance then complete a :45s run away from your start point and :45s back. If you do not have access to run then complete 150 High Knees per round. 
• DB/KB Hang Clean and jerks – Find a weighted object that allows you to complete the movement correctly. 

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Core: 5 Rounds

• 20 reach the ceilings 
• 20 kick the ceilings