WOD: Thursday, July 9th, 2020
Warm-up: Group Dynamic
- 2 Minutes of movement
- :20s of high knees, butt kicks, lateral hops
- Wall Hinge Stretch – 1:30 Hold
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Workout: AMRAP x 18 Minutes
- 8 DB/KB Snatches (Right Arm)
- 16 Alternating Single Leg V-Ups (8 per side)
- 8 DB/KB Snatches (Left Arm)
- 400 Meter Run
BARBELL OPTION: AMRAP x 18 Minutes
- 16 Power Snatches (95/65)
- 16 Alternating Single Leg V-Ups (8 per side)
- 400 Meter Run
WORKOUT FLOW:
- Workout is 18 minutes long. In those 18 minutes you will try to complete as many rounds/reps as possible. One full round of the DB/KB version is 8 Snatches on your right side, 16 alternating single leg v-ups, 8 snatches on your left side, and a 400 meter run. One full round of the barbell version is 16 Power snatches, 16 alternating single leg v-ups, and a 400 meter run.
EQUIPMENT MODIFICATION:
- DB/KB Snatch – Find a weighted object that allows you to take it from the floor to a locked out position overhead in one motion.
- 400 Meter Run – If you have not mapped out a 400 meter distance then complete a 1 minute run away from your start point and a 1 minute run back. If you do not have the access to run then complete 200 high knees per round.
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Core: 5 Rounds
- 20 reach the ceilings
- 20 kick the ceilings
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