WOD: Monday, August 24th, 2020

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Warm-up: Group Dynamic

  • Plank/ Shoulder Tap Tabata – 2 Minutes
  • :20s Plank + :10s of shoulder taps
  • PVC (Broomstick) Pass Through – 15 SLOW Reps
  • PVC Lat Stretch – :30s per side x 3

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Workout: AMRAP x 21 Minutes 

  • 28 Double Unders 
  • 14 DB/KB Alternating DB/KB Snatch 
  • 7 Burpees 

Every 3 Minutes (Not including 0:00) complete:

  • 200 Meter Run 

BARBELL OPTION: AMRAP x 21 Minutes 

  • 28 Double Unders 
  • 7 Power Snatches (105/75)
  • 7 Burpees 

Every 3 Minutes (Not including 0:00) complete:

  • 200 Meter Run 

WORKOUT FLOW: 

  • Workout today is 21 minutes long. In these 21 minutes you will try to complete as many rounds as possible of 28 Double Unders, 14 DB/KB Snatches OR 7 Power Snatches with a barbell, and 7 burpees. Every 3 minutes, not including the start, you will complete a 200 meter run. After you complete the run you will continue to accumulate as many rounds as you can. 

EQUIPMENT MODIFICATION:

  • Double Unders – If you have a jump rope but do not possess the double under skill then complete 56 single unders. If you do not have a jump rope then complete 28 jumping jacks. 
  • DB/KB Snatch – Find a weighted object that allows you to complete this movement correctly. 

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Core: AMRAP x 6 Minutes

  • 11 V-Ups 
  • 22 Bicycle Crunches 
  • 11 Up-Downs