WOD: Wednesday, August 5th, 2020

Warm-up: Group Dynamic

• Sumo inchworm Push Ups – 5-4-3-2-1 Reps
• PVC (Broomstick) Pass Through – 15 SLOW Reps

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Workout: AMRAP x 21 Minutes 

• 7 DB/KB Hang Snatches (Right Side)
• 7 DB/KB Overhead Squats (Right Side)
• 21 Ab-Mat Sit Ups
• 7 DB/KB Hang Snatches (Left Side)
• 7 DB/KB Overhead Squats (Left Side)
• 300 Meter Run 

BARBELL OPTION: AMRAP x 21 Minutes 

• 7 Hang Snatches (75/55)
• 14 Overhead Squats (75/55)
• 21 Ab-Mat Sit Ups
• 300 Meter Run 

WORKOUT FLOW: 

• Workout today is 21 minutes long. In those 21 minutes you will go for as many rounds as possible of hang snatches, overhead squats, ab-mat sit ups, and a 300 meter run. The reps change whether you use the barbell or the db/kb. 

EQUIPMENT MODIFICATION:

• For the DB/KB movements find a weighted object that allows you to complete BOTH movements correctly. 
• 300 Meter Run – If you have not mapped out the 300 meter distance then complete a 1:30 run (:45s from your start point and :45s back). If you do not have access to run then complete 150 High knees. 

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Core: 5 Rounds

• 15 V-Ups 
• 30 Russian Twists