WOD: Thursday, August 13th, 2020

Warm-up: Group Dynamic

• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
• Samson Stretch – 1 Minute per side 

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Workout: For Time 

2 Rounds 

• 24 DB/KB Hang Clusters (12 per side)
• 24 Single Leg V-Ups (12 per side)

-800 Meter Run-

2 Rounds 

• 18 DB/KB Hang Clusters (9 Per Side)
• 18 Single Leg V-Ups (9 Per Side)

-800 Meter Run-

2 Rounds 

• 12 DB/KB Hang Clusters (6 per side)
• 12 Single Leg V-Ups (6 per side)

BARBELL OPTION: For Time 

2 Rounds 

• 24 Hang Clusters (105/75)
• 24 Single Leg V-Ups (12 per side)

-800 Meter Run-

2 Rounds 

• 18 Hang Clusters (105/75)
• 18 Single Leg V-Ups (9 Per Side)

-800 Meter Run-

2 Rounds 

• 12 Hang Clusters (105/75)
• 12 Single Leg V-Ups (6 per side)

WORKOUT FLOW: 

• Workout for today is for time. You will start with two rounds of 24 Hang Clusters and 24 Single Leg V-Ups. After completing 2 rounds you will complete an 800 meter run. You will then move into 2 rounds of 18 and 18. Another 800 meter run after those 2 rounds and then finishing off with 2 rounds of 12 and 12. 

EQUIPMENT MODIFICATION:

• DB/KB Hang Clusters – Find a weighted object that allows you to complete the movement correctly.
• 800 Meter Run – If you have not mapped out the 800 meter distance then complete a 4 minute run (2 minutes from start point and 2 minutes back). If you have no access to the run then complete 300 High Knees reps. 

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Core: 5 Rounds 

• 30 Side Crunches 
• :30s 6 inch hold