WOD: Thursday, August 20th, 2020

Warm-up: Group Dynamic

• 2 Minutes of movement
• :20s of high knees, butt kicks, lateral hops  
• Samson Stretch – 1 Minute per side 

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Workout: 5 Intervals (3 Minutes ON / 1 Minute OFF)

• 24 Double Unders 
• 12 Up-Downs 
•  6 DB/KB Squat Cleans (3 Per side)

*Pick up where you left off after rest period

BARBELL OPTION: 5 Intervals (3 Minutes ON / 1 Minute OFF)

• 24 Double Unders 
• 12 Up-Downs 
•  6 Squat Cleans (135/95)

WORKOUT FLOW: 

• Workout for today is 5 total intervals. Each interval is 3 minutes of work and 1 minute of rest. During those 3 minutes you will try to go for as many rounds as possible of 24 Double unders, 12 up-downs, and 6 squat cleans (DB/KB OR barbell). After the rest period you will pick up where you left off. 

EQUIPMENT MODIFICATION:

• Double Unders – If you have a jump rope but do not possess the double under skill then complete 48 single unders. If you do not have a jump rope then complete 24 jumping jacks. 
• DB/KB Squat Cleans – Find a weighted object that allows you to complete the movement correctly. 

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Core: 5 Rounds 

• 30 Bicycle Crunches 
• 30 Flutter Kicks