WOD: Thursday, July 11th, 2019

Warm-up: Group Dynamic

• KB Goblet Squat Tabata – 2 Minutes
• Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Minute Cap)

• 30 Double Unders
• 5 Back Squats (ascending weights) *From the floor
• :15s Handstand Hold OR Plank on Hands

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Workout: 2 Rounds

• 500 Meter Run
• 30 Back Squats (115/85) *From the floor
• 20 Box Jumps (30″/24″)
• 10 Strict Handstand Push Ups

*SHSPU Sub = 2:1 Hand Release Push Ups (20 Reps)

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Cardio Option: 2 Rounds

• 500 Meter Run
• 60 KB Goblet Squats (24k/16k)
• 20 Box Jumps (30″/24″)
• 10 Strict Handstand Push Ups

*SHSPU Sub = 2:1 Hand Release Push Ups (20 Reps)

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Endurance: Assault Bike Sprints

• :20s ON x :10s OFF x 8 Sets

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Core: 4 Rounds

• 10 Hanging Knee Raises
• :20s Hanging Knee Raise Hold