WOD: Monday, August 10th, 2020

Warm-up: Group Dynamic

• Plank/Push up tabata – 2 minutes
• :20s Plank + :10s of push ups 
• Half Kneeling Hamstring Stretch – 1 Minute per side 

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Workout: 3 Rounds (6 Minutes ON / 1 Minute OFF)

• 6 DB/KB Sumo Deadlift High Pulls (3 Per side)
• 6 Hand Release Push Ups
• 9 Mountain Climbers (per side)
• 24 Double Unders 

*Pick up where you leave off after the rest period.

BARBELL OPTION: 3 Rounds (6 Minutes ON / 1 Minute OFF)

• 3 Sumo Deadlift High Pulls (95/65)
• 6 Hand Release Push Ups
• 9 Mountain Climbers (per side)
• 24 Double Unders 

WORKOUT FLOW: 

• Workout for today is 3 total rounds of 6 minutes of work and 1 minute of rest. In those 6 minutes you will try to accumulate as many rounds as possible of 3 Sumo Deadlift high pulls, 6 hand release push ups, 9 Mountain climbers per side (18 Reps), and 24 Double Unders. After the one minute rest period you will pick up where you left off. 

EQUIPMENT MODIFICATION:

• DB/KB Sumo Deadlift High Pulls – Find a weighted object that allows you to complete the movement correctly. 
• Double Unders – If you have a jump rope but don’t possess the double under skill then complete 42 single unders instead. If you do not have a jump rope then complete 24 jumping jacks. 

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Core: 4 Rounds

• 20 Weighted Reach the ceilings
• 20 Kick the ceilings