WOD: Saturday, August 1st, 2020

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: 4 Rounds (4 Minutes ON / 1 Minute OFF)

• Buy in: 200 Meter Run 

-in remaining time, amrap of:

• 3 DB/KB Squat Snatches (Right Side)
• 6 Burpees over DB/KB 
• 3 DB/KB Squat Snatches (Left Side)

BARBELL OPTION: 4 Rounds (4 Minutes ON / 1 Minute OFF)

• Buy in: 200 Meter Run 

-in remaining time, amrap of:

• 6 Squat Snatches (95/65)
• 6 Burpees over bar

WORKOUT FLOW: 

• Workout for today is 4 total rounds. Each round is 4 minutes of work and 1 minute of rest. During the 4 minutes you will start with a 200 meter buy in run and then whatever time is left over you will complete an amrap of squat snatches and burpees over the db/kb or barbell. 

EQUIPMENT MODIFICATION:

• 200 meter run – If you have not mapped out the 200 meter distance then complete a 1 minute run (:30s run away from start point and :30s run back). If you do not have access to running then complete 100 high knees. 
• DB/KB Squat Snatch – Find a weighted object that allows you to complete the movement correctly. 

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Core: 4 Rounds

• :30s Side Plank (Left Side)
• 30 Mountain Climbers
• :30s Side Plank (Right Side)