WOD: Wednesday, August 12th, 2020

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• PVC Pass Through – 15 SLOW Reps
• Pigeon Stretch – 1 Minute per side 

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Workout: AMRAP + For Time 

Part A

AMRAP x 10 Minutes 

• 12 Air Squats
• 12 DB/KB Hang Snatches (6 Per side)
• 12 Ab-Mat Sit Ups 

-Rest 2 Minutes-

Part B

For Time 

• 300 Meter Run 
• 36 Air Squats 
• 24 DB/KB Hang Snatches (12 Per side)
• 36 Ab-Mat Sit Ups 

BARBELL OPTION: AMRAP + For Time 

Part A

AMRAP x 10 Minutes 

• 12 Air Squats
• 12 Hang Snatches (95/65)
• 12 Ab-Mat Sit Ups 

-Rest 2 Minutes-

Part B

For Time 

• 300 Meter Run 
• 36 Air Squats 
• 24 Hang Snatches (95/65)
• 36 Ab-Mat Sit Ups 

WORKOUT FLOW: 

• Workout for today is 2 separate pieces. The first is as many rounds as possible in 10 minutes. In those ten minutes you will rotate through 12 Air Squats, 12 Hang Snatches, and 12 Ab-Mat sit ups. Once the 10 minutes are up you will rest for 2 minutes and then complete part B which is for time. You will start with a 300 meter run into, 36 Air Squats, 24 Hang Snatches, and 36 AB-Mat Sit ups. 

EQUIPMENT MODIFICATION:

• DB/KB Hang Snatches – Find a weighted object that allows you to complete the movement correctly. 
• 300 Meter Run – If you have not mapped out the correct distance then complete a 1:30 run (:45s run from start point and :45s back). If you do not have access to a run then complete 150 High Knees. 

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Core: 4 Rounds 

• 15 Plank Jacks 
• :30s Plank on Hands