WOD: Thursday, May 2nd, 2019

Warm-up: Group Dynamic

  • PVC Lateral Hop Tabata – 2 Minutes
  • Pigeon Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

  • 150 Meter Row OR 100 Meter Runner
  • 3 Power Snatches (ascending weights)

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Workout: 10 Rounds (30 Minute Cap)(

  • 3 Power Snatches (135/95)
  • 6 Burpees over the bar
  • 21 Double Unders

*Every 3 Minutes NOT including “0:00” = 200 Meter Run

*Score is either total time OR rounds completed

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Cardio Option: 10 Rounds (30 Minute Cap)

  • 6 Atomic Sit Ups (25/15)
  • 6 Burpees to a plate
  • 21 Double Unders

*Every 3 Minutes NOT including “0:00” = 200 Meter Run

*Score is either total time OR rounds completed

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Core: 4 Rounds

  • 15 Long Sit ups
  • 30 Bicycles