WOD: Monday, August 31st, 2020
Warm-up: Group Dynamic
- Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
- Pigeon Stretch – 1 Minute per side
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Workout: 4 Rounds
- 400 Meter Run
- 24 Ab-Mat Sit Ups
- 12 DB/KB Deadlifts (6 per side)
- 6 DB/KB Hang Clean and Jerk (3 Per side)
BARBELL OPTION: 4 Rounds
- 400 Meter Run
- 24 Ab-Mat Sit Ups
- 12 Deadlifts (115/85)
- 6 Hang Clean and Jerk (115/85)
WORKOUT FLOW:
- Workout today is 4 rounds for time. You will start each round with a 400 meter run. Once completed, you will move into 24 ab-mat sit ups, 12 deadlifts, and 6 hang clean and jerks.
EQUIPMENT MODIFICATION:
- 400 Meter Run – Complete a 2 minute run if you have not mapped your distance. Complete 200 high knees if you’re not running.
- DB/KB Deadlifts and Hang clean and jerk – Find a weighted object that allows you to complete the movements correctly.
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Core: 4 Rounds
- 20 Reach the ceilings
- 20 Kick the ceilings
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