WOD: Sunday, August 9th, 2020

Warm-up: Group Dynamic

• 2 minutes of movement
• :20s of high knees, :20s of lateral hops, :20s of shoulder taps
• Pigeon Stretch – 1 Minute per side 

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Workout: 20 Minute Ladder 

2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20 – 22 – 24 – etc…

• DB/KB Power Cleans (Per side)
• Burpees
• Box Jumps 

BARBELL OPTION: 20 Minute Ladder 

2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20 – 22 – 24 – etc…

• Power Cleans (135/95)
• Burpees
• Box Jumps 

WORKOUT FLOW: 

• Workout for today is a 20 minute ladder. Your reps will increase by 2’s starting with 2 reps for each movement. Ladder starts with 2 power cleans, 2 burpees, and 2 box jumps. From there you’ll do 4-4-4, 6-6-6, and so on until 20 minutes are up. 

EQUIPMENT MODIFICATION:

• DB/KB Power Clean – Find a weighted object that allows you to complete the movement correctly. 
• Box Jumps – Find an object that you can jump on or jump over. If you have nothing then complete broad jumps instead. 

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Core: 5 Rounds

• 15 Long Sit Ups 
• 15 Hollow Rocks