WOD: Monday, August 31st, 2020

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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