WOD: Sunday, August 23rd, 2020 (9 AM Parking Lot WOD)

Warm-up: Group Dynamic

• 2 Minutes of movement
• :20s of High Knees, Frankenstein Kicks, lateral hops
• Pigeon Stretch – 1 Minute per side 

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Workout: For Time 

• Buy In: 800 Meter Run 

-Then-

5 Rounds

• 18 Alternating DB/KB Suitcase Lunges (9 per side)
• 12 DB/KB Hang Power Cleans (6 Per side)
• 6 Box Jumps 

-Then-

• Buy Out: 800 Meter Run 

BARBELL OPTION: For Time 

• Buy In: 800 Meter Run 

-Then-

5 Rounds

• 18 Alternating DB/KB Suitcase Lunges (9 per side)
• 12 Hang Power Cleans (95/65)
• 6 Box Jumps 

-Then-

• Buy Out: 800 Meter Run 

WORKOUT FLOW: 

• Workout for today is for time. You will start and end the workout with an 800 meter run. Sandwiched in between the two runs you will complete 5 total rounds of 18 alternating DB/KB suitcase lunges, 12 hang power cleans, and 6 box jumps. 

EQUIPMENT MODIFICATION:

• 800 Meter Run – Complete a 4 minute run if you have not mapped your distance. Complete 300 high knees if you’re not running.
• For the DB/KB and barbell movements find a weighted object that allows you to complete both of them correctly. 
• Box Jumps – Find an object you can jump on or over. If you have nothing then complete 6 broad jumps instead. 

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Core: 5 Rounds 

• 15 Hollow Rocks 
• 30 Muffin Toppers