WOD: Sunday, December 8th, 2019

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • PVC Pass Throughs – 15 Reps
  • Pigeon Stretch – 1 Minute per side

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Pre-Game: 3 Rounds

  • Run the stairs
  • 5 Sumo Deadlift High Pulls (ascending weights)
  • :15s Plank on Hands

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Workout: For Time

  • Buy In: 800 Meter Run OR 1000 Meter Row

-Then-

4 Rounds

  • 33 Ab-Mat Sit Ups
  • 22 Sumo Deadlift High Pulls (75/55)
  • 11 Hand-Release Push Ups

-Then-

  • Buy Out: 800 Meter Run OR 1000 Meter Row

*MUST do the opposite of Buy in on the Buy Out

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Cardio Option: For Time

  • Buy In: 800 Meter Run OR 1000 Meter Row

-Then-

4 Rounds

  • 33 Ab-Mat Sit Ups
  • 22 Russian KB Swings (24k/16k)
  • 11 Hand-Release Push Ups

-Then-

  • Buy Out: 800 Meter Run OR 1000 Meter Row

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Core: 5 Rounds

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