WOD: Friday, September 13th, 2019

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • PVC Pass Throughs – 15 Reps
  • PVC Lat Stretch – :30s per side x 3

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Strength: Clean (12 – 15 Minutes)

  • Build to a one-rep max

*Choose squat or power and stick with that for the strength cycle

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Workout: For Time

3 Rounds

  • 14 Clean and Jerks (95/65)
  • 35 Double Unders

-Into-

3 Rounds

  • 7 Strict Handstand Push Ups
  • 35 Double Unders

*Strict HSPU Modification: 2:1 Hand Release Push ups (14 Reps)

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Cardio Option: For Time

3 Rounds

  • 14 Atomic Sit Ups (25/15)
  • 35 Double Unders

-Into-

3 Rounds

  • 7 Strict Handstand Push Ups
  • 35 Double Unders

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Core: 5 Rounds

  • 15 GHD Sit Ups
  • 15 GHD Back extensions