WOD: Tuesday, July 28th, 2020

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Warm-up: Group Dynamic

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

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Workout: For Time 

4 – 8 – 12 – 16 – 20 – 24 

  • Box Jump Overs 
  • DB/KB Overhead Squats (Per side) 

*Before each round complete: 200 Meter Run 

BARBELL OPTION: For Time 

4 – 8 – 12 – 16 – 20 – 24 

  • Box Jump Overs 
  • Overhead Squats (75/55)

*Before each round complete: 200 Meter Run 

WORKOUT FLOW: 

  • Workout for today is for time. You will complete an ascending ladder of Box jump overs and overhead squats (DB/KB OR barbell). Before each round of box jump overs you will complete a 200 meter run. 

EQUIPMENT MODIFICATION:

  • Box Jump Overs – Find an object that allows you to either jump on it or jump over it. A good thing to use is a stool, flower pot, or bench. If you do not have anything then complete broad jumps instead.
  • DB/KB Overhead Squats – Find a weighted object that allows you to hold overhead while you squat. 
  • 200 Meter Run – If you have not mapped out the 200 meter distance then complete a 1 minute run (:30s from the start point and :30s back). If you can not run then complete 100 high knees instead. 

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Core: 5 Rounds

  • 30 Russian Twists 
  • :30s Hollow Hold