WOD, June 23rd

Warm-Up
(8 MIN):
200m Run or Row
10 Toe Touches
10 Arm Circles (5 Forward / 5 Back)
10 Knee to Chest (Hug Knee to Chest)
10 Bear Hugs
10 Forward or Reverse Lunges
10 Iron Cross
10 Scorpions
10 Thread the Needle (5 Right / 5 Left)
5 Inch Worms + Push-up
20 DU or Singles
***Set up bar for Bar Facing Burpees (Just put some 10’s on a bar)
WOD PREP
(3 MIN):
***Athletes have 3 MINS to set up bar for Bar Facing Burpees and use the restroom. Then it is GO TIME!
WOD
200622
“Long Beach”
1 Round:
160 Double Unders
800 Meter Run
40 Bar Facing Burpees

2 Rounds:
80 Double Unders
400 Meter Run
20 Bar Facing Burpees

3 Rounds:
40 Double Unders
200 Meter Run
10 Bar Facing Burpees
(38 MIN TIME CAP)

ZOOM WOD
“Long Beach”
1 Round:
160 Double Unders or Jumping Jacks
800 Meter Run or 80 Down + Backs
40 Bar Facing or DB Facing Burpees

2 Rounds:
80 Double Unders or Jumping Jacks
400 Meter Run or 40 Down + Backs
20 Bar Facing or DB Facing Burpees

3 Rounds:
40 Double Unders or Jumping Jacks
200 Meter Run or 20 Down + Backs
10 Bar Facing Burpees or DB Facing Burpees
(38 MIN TIME CAP)

WOD DETAILS
*Athletes will complete the WOD for time
*Pace yourself. Think about maintaining or building upon your opening round speed as you move along in this workout.
*Athletes need to set up a bar for Bar Facing Burpees. Athletes will face the bar, do a burpee, and jump with two feet over the bar. The rep is complete when the athlete jumps over the bar.
Movement Variations:
*Double Unders:
~~Singles (320 – 160 – 80)
~~Jumping Jacks
*800m Run:
~~1000m Row, 800m Ski Erg, 50 Cal Assault Bike, 80 Cal AirDyne or 80 Down + Backs
*400m Run:
~~500m Row, 400m Ski Erg, 25 Cal Assault Bike, 40 Cal AirDyne Bike or 40 Down + Backs
*200m Run:
~~250m Row, 200m Ski Erg, 12 Cal Assault Bike, 20 Cal AirDyne Bike or 20 Down + Backs