June 20, 2020

WOD: 062020

Warm-up
WOD – 10:00 am Outside @ Haywood Sports & Fitness Turf
Warm-up:
Run Warmup
200 Meter Easy Jog

30 Seconds
Glute Bridges
Single Leg Glute Bridges (Each Side)
Glute Bridge Walkouts
Slow Air Squats

20 Seconds (Light Dumbbell)
Farmers Carry (Right)
Jumping Air Squats
Farmers Carry (Left)
Dumbbell Goblet Squats
Strict Press (Left)
Jumping Dumbbell Goblet Squats
Strict Press (Right

Metcon (Time)
For Time:
600 Meter Run
50 Single Dumbbell Power Clean and Jerks (50/35)
400 Meter Run
30 Weighted Jumping Squats (50/35)
200 Meter Run with Dumbbell (50/35)
30 Weighted Jumping Squats (50/35)
400 Meter Run
50 Single Dumbbell Power Clean and Jerks (50/35)
600 Meter Run
Overtime (Weight)
For Time:
100 Meter Single Dumbbell Front Walking Lunge

On the Minute [Starting at 0:00]:
4 Alternating Single Dumbbell Squat Cleans

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