WOD: Thursday, August 27th, 2020

Warm-up: Group Dynamic

• 2 Minutes of movement
• :20s of high knees, :20s of butt kicks, :20s of frankenstein kicks
• Samson Stretch – 1 Minute per side 

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Workout: 10 Rounds 

• 10 Single Leg V-Ups (alternating)
• 10 DB/KB Power Cleans 
• 10 DB/KB Front Squats 

*Between Rounds: Run 100 meters 

*ODD ROUNDS: Right Side

*EVEN ROUNDS: Left Side 

BARBELL OPTION: 10 Rounds 

• 10 Single Leg V-Ups (alternating)
• 5 Power Cleans (115/85)
• 5 Front Squats (115/85)

*Between Rounds: Run 100 meters 

WORKOUT FLOW: 

• Workout today is 10 rounds for time. Each round will start with 10 alternating single leg v-ups. You will then go into power cleans and front squats. Reps and workout flow differ from DB/KB option to barbell option. Between rounds you will complete a 100 meter run.

EQUIPMENT MODIFICATION:

• For the DB/KB movements, find a weighted object that allows you to perform the movements correctly.
• 100 Meter Run – If you have not mapped out your distance then complete a quick :30s-:45s run. 

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Core: 4 Rounds 

• 20 reach the ceilings 
• 20 Kick the ceilings