WOD: Friday, August 14th, 2020

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Warm-up: Group Dynamic

  • Plank/Push Up Tabata – 2 Minutes
  • :20s plank hold + :10s of push ups 
  • Couch Stretch – 1 Minute per side 

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Workout: 12 Minute AMRAP

  • 4 Pull Ups 
  • 8 DB/KB Goblet Squats 
  • 16 Lateral Hops over DB/KB 

BARBELL OPTION: 12 Minute AMRAP

  • 4 Pull Ups 
  • 8 Back Squats (115/85)
  • 16 Lateral Hops over Bar

*Back squats come from the ground 

WORKOUT FLOW: 

  • Workout for today is an AMRAP for 12 minutes. You will try to accumulate as many rounds as you can of 4 pull ups, 8 squats (Goblet or Back), and 16 Lateral Hops over your DB/KB OR Barbell. 

EQUIPMENT MODIFICATION:

  • Pull Ups – If you do not have somewhere to do pull ups then complete 4 Bent over rows (DB/KB OR Barbell) per side (8 total). 
  • DB/KB Goblet Squats – Find a weighted object to hold while you squat

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Core: 5 Rounds 

  • 20 Reach the ceilings
  • 20 Kick the ceilings