WOD: Sunday, August 2nd, 2020

Warm-up: Group Dynamic

• Air Squat Tabata – 2 Minutes 
• Samson Stretch – 1 Minute Per side

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Workout: 5 Intervals (3 Minutes ON / 1 Minute OFF)

• 3 Air Squat – Lunges 
• 6 DB/KB Squat Cleans (Per side)
• 9 V-Ups 

*Pick up where you left off after each rest period

*Air Squat – Lunge = 1 Air Squat + 2 Lunges (1 lunge per side)

BARBELL OPTION: 5 Intervals (3 Minutes ON / 1 Minute OFF)

• 3 Air Squat – Lunges 
• 6 Squat Cleans (115/85)
• 9 V-Ups 

*Pick up where you left off after each rest period

WORKOUT FLOW: 

• Workout is 5 total intervals. Each interval is 3 minutes of work and 1 minute of rest. In those 3 minutes you will go for as many rounds as possible of 3 air squat – lunges, 6 Squat Cleans (DB/KB OR Barbell), and 9 V-Ups. After the 3 minute work period you will rest for 1 minute and then pick up where you left off. 

EQUIPMENT MODIFICATION:

• DB/KB Squat Cleans – Find a weighted object that allows you to complete the movement correctly. 

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Core: 5 Rounds

• 20 Leg Lifts
• :20s Hollow Hold