WOD: Saturday, August 15th, 2020

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Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s of high knees, box jumps, lateral hops 
  • Pigeon Stretch – 1 Minute per side 

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Workout: For Time

3 – 9 – 15 – 21 – 15 – 9 – 3

  • DB/KB Power Cleans (Per side)
  • Box Jump Overs 

After each round complete: 

  • 200 Meter Run 

BARBELL OPTION: For Time

3 – 9 – 15 – 21 – 15 – 9 – 3

  • Power Cleans (95/65)
  • Box Jump Overs 

After each round complete: 

  • 200 Meter Run 

WORKOUT FLOW: 

  • Workout for today is for time. You have an ascending/descending ladder of power cleans and box jump overs. After each round you will complete a 200 meter run. The workout will finish on a run. 

EQUIPMENT MODIFICATION:

  • DB/KB Power Cleans – Find a weighted object that allows you to complete the movement correctly. 
  • Box Jump Overs – Find an object that allows you to jump over. If you dont have anything then complete jump squats instead. 
  • 200 Meter run – Complete a 1 minute run if you have not mapped your distance. Complete 100 high knees if you’re not running. 

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Core: 4 Rounds 

  • 15 V-Ups 
  • 30 Bicycle Crunches