WOD: Saturday, August 17th, 2019

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Warm-up: Group Dynamic                      

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

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Pre Game: 4 Rounds (12 min cap)

  • Run the stairs
  • 3 Cleans (ascending weights)
  • 3 Strict Pull Ups OR 5 Ring Rows

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Workout: For Time

  • Buy In: 800 Meter Run OR 1000 Meter Row

-Then-

4 Rounds

  • 4 Cleans (185/115)
  • 8 Pull Ups
  • 24 Alternating Weighted Switches (50/35)(24k/16k)

-Then-

  • Buy out: 800 Meter Run OR 1000 Meter Row

*CRX: 4 Ring OR Bar Muscle Ups

**Cleans can be squat OR power

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Cardio Option: For Time

  • Buy In: 800 Meter Run OR 1000 Meter Row

-Then-

4 Rounds

  • 12 Med-Ball Squat Cleans (20/14)
  • 8 Pull Ups
  • 24 Alternating Weighted Switches (50/35)(24k/16k)

-Then-

  • Buy out: 800 Meter Run OR 1000 Meter Row

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Strength: Bench Press

  • 3 sets x 3 Reps @90% of 1 Rep max

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Core: 5 Rounds

  • 15 V-Ups
  • 30 Mountain climbers