WOD: Thursday, July 30th, 2020

Warm-up: Group Dynamic

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

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Workout: AMRAP 14 Min + For Time 

Part A – 14 Minute AMRAP

• 42 Double Unders 
• 14 DB/KB Thrusters (7 Per side)
• 7 Hand Release Push Ups 

-Rest 2 Minutes-

Part B – For Time

• 42 Double Unders
• 36 DB/KB Thrusters (18 Per Side)
• 36 Hand Release Push Ups
• 42 Double Unders 

BARBELL OPTION: AMRAP 14 Min + For Time 

Part A – 14 Minute AMRAP

• 42 Double Unders 
• 14 Thrusters (75/55)
• 7 Hand Release Push Ups 

-Rest 2 Minutes-

Part B – For Time

• 42 Double Unders
• 36 Thrusters (75/55)
• 36 Hand Release Push Ups
• 42 Double Unders 

WORKOUT FLOW: 

• Workout today has 2 parts. Part A is a 14 Minute AMRAP of 42 Double Unders, 14 Thrusters (DB/KB OR Barbell), and 7 Hand Release Push Ups. After the completion of Part A you will rest 2 minutes and then complete part B. Part B is for time of 42 Double Unders, 36 Thrusters, 36 Hand Release Push Ups, and then another 42 Double Unders. 

EQUIPMENT MODIFICATION:

• Double Unders – If you have a jump rope but don’t possess the double under skill then complete 84 single unders instead. If you do not have a jump rope then complete 42 Jumping Jacks. 
• DB/KB Thrusters – Find a weighted object that allows you to complete the movement correctly. 

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Core: 5 Rounds

• 15 Tuck Ups 
• 30 Russian Twists