WOD: Saturday, August 8th, 2020

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Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups -5-4-3-2-1 Reps
  • Samson Stretch – 1 Minute per side 

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Workout: AMRAP x 18 Minutes 

  • 10 DB/KB Snatches (5 Per side)
  • 20 DB/KB Goblet Squats 
  • 10 V-Ups 
  • 400 Meter Run

BARBELL OPTION: AMRAP x 18 Minutes 

  • 10 Power Snatches (75/55)
  • 20 Front Squats (75/55)
  • 10 V-Ups 
  • 400 Meter Run 

WORKOUT FLOW: 

  • Workout today is 18 minutes long. In those 18 minutes you will go for as many rounds as possible of 10 Snatches, 20 Squats, 10 V-Ups, and a 400 meter run. 

EQUIPMENT MODIFICATION:

  • For the DB/KB movements find a weighted object that allows you to complete both movements correctly. 
  • 400 Meter Run – If you have not mapped out the 400 meter distance then complete a 2 minute run (1 minute from your start point and 1 minute back). If you do not have access to run then complete 200 High knees. 

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Core: 5 Rounds

  • 20 Reach the ceilings
  • 20 Side Crunches