WOD: Wednesday, July 29th, 2020

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s high knees, :20s Toe Touches, :20s Plank
  • Half Kneeling Hamstring stretch – 1 Minute per side

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Workout: For Time 

  • 800 Meter Run 
  • 80 Ab-mat Sit Ups 
  • 40 DB/KB Deadlifts (20 per side)
  • 80 Mountain climbers (per side)
  • 40 DB/KB Power Snatches (20 Per side)
  • 800 Meter Run 

BARBELL OPTION: For Time 

  • 800 Meter Run 
  • 80 Ab-mat Sit Ups 
  • 40 Deadlifts (95/65)
  • 80 Mountain climbers (per side)
  • 40 Power Snatches (95/65)
  • 800 Meter Run 

WORKOUT FLOW: 

  • Workout is a chipper for time. You must complete all the reps for each movement before moving on to the next one. You will start the workout with an 800 meter run. From there you will move into 80 ab-mat sit ups, 40 deadlifts (DB/KB OR Barbell), 80 Mountain Climbers per side, 40 Power Snatches (DB/KB OR Barbell), and then finishing off with another 800 meter run. 

EQUIPMENT MODIFICATION:

  • 800 Meter Run – If you have not mapped out your runs then complete a 2 minute run away from your start point and a 2 minute run back. If you have no access to running then complete 300 High Knees instead. 
  • DB/KB Deadlifts – Find a weighted object that allows you to complete the movement correctly. 
  • DB/KB Power Snatch – Find a weighted object that allows you to complete the movement correctly.

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Core: 4 Rounds

  • 30 Flutter Kicks 
  • :30s 6-Inch Hold