WOD: Friday, August 28th, 2020

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Warm-up: Group Dynamic

  • PVC Pass Through – 15 SLOW Reps
  • Air Squat Tabata – 2 Minutes
  • Pigeon Stretch – 1 Minute per side 

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Workout: 4 Rounds (5 Minutes ON / :90s OFF)

  • Buy In: 200 Meter Run 

-Then in remaining time, AMRAP of:

  • 12 Jumping Lunges
  • 8 DB/KB Overhead Squats (4 per side)
  • 4 Double Push Up-Burpees

BARBELL OPTION: 4 Rounds (5 Minutes ON / :90s OFF)

  • Buy In: 200 Meter Run 

-Then in remaining time, AMRAP of:

  • 12 Jumping Lunges
  • 8 Overhead Squats (75/55)
  • 4 Double Push Up-Burpees

WORKOUT FLOW: 

  • Workout for today is 4 rounds of a 5 minute amrap with :90s of rest between each round. Each interval will start with a 200 meter run buy in. After the buy in you will go for an amrap with the remaining time of 12 jumping lunges, 8 Overhead squats, and 4 double push up-burpees. 

EQUIPMENT MODIFICATION:

  • DB/KB Overhead Squats – Find a weighted object that allows you to hold it overhead and squat at the same time. 
  • 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: 5 Rounds 

  • 30 Bicycle Crunches
  • :30s Hollow Hold