WOD: Sunday, August 30th, 2020 (Parking Lot WOD 9 AM)

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• Plank/Push Up Tabata – 2 Minutes
• :20s Plank + :10s of Push Ups 
• Samson Stretch – 1 Minute per side 

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Workout: For Time 

• Buy In: 800 Meter Run 

-Then-

3 Rounds 

• 50 Double Unders
• 40 Air Squat Lunges 
• 30 DB/KB Push Press (15 Per side)

-Then-

• Buy Out: 800 Meter Run 

BARBELL OPTION:  For Time 

• Buy In: 800 Meter Run 

-Then-

3 Rounds 

• 50 Double Unders
• 40 Air Squat Lunges 
• 20 Push Press (95/65)

-Then-

• Buy Out: 800 Meter Run 

WORKOUT FLOW: 

• Workout today is for time. You will start and end the workout with the same 800 meter run. Sandwiched in between the runs you will complete 3 rounds of 50 double unders, 40 air squat lunges, and 30 Push Press (DB/KB) or 20 Push Press (Barbell). 

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.
• Double Unders – If you have a jump rope but do not possess the double under skill then complete 100 single unders. If you do not have a jump rope then complete 50 jumping jacks. 
• DB/KB Push Press – Find a weighted object that allows you to complete the movement correctly. 

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Core: 5 Rounds 

• 20 Tuck Ups 
• 20 Bicycle Crunches