WOD: Saturday, August 29th, 2020

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Warm-up: Group Dynamic

  • 2 minutes of movement
  • :20s of jump squats, :20s of mountain climbers, :20s plank
  • Wall Calf Stretch – 1 Minute per side 

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Workout: For Time 

1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 

  • Strict Pull Ups 
  • Box Jump Overs 
  • DB/KB Hang Snatch (Per side) 

BARBELL OPTION: For Time 

1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 

  • Strict Pull Ups 
  • Box Jump Overs 
  • Hang Snatch (95/65)

WORKOUT FLOW: 

  • Workout for today is an ascending ladder. You will complete 1 rep of each movement and then 2 and so on until you get to 10 of each. The movements are strict pull ups, box jump overs, and hang snatches (DB/KB or Barbell). 

EQUIPMENT MODIFICATION:

  • Strict Pull Ups – If you do not have a pull up bar then sub in bent over rows. If you use a DB/KB then do the reps per side. If you use a barbell then just complete the same amount of reps. 
  • Box Jump Overs – Find an object that allows you to jump over it. If you have nothing then complete broad jumps instead. 
  • DB/KB Hang Snatch – Find a weighted object that allows you to complete the movement correctly. 

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Core: 4 Rounds 

  • 20 Seated Leg Lifts 
  • :20s V-Sit