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
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