WOD: Thursday, April 11th, 2019
Warm-up: Group Dynamic
- Sumo Inchworm Push ups – 5-4-3-2-1 Reps
- T-Spine Stretch with wall – 1:30 Hold
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Pre-Game: 9 Minute EMOM
- Minute 1: 150 Meter Row OR 100 Meter Runner
- Minute 2: 5 DB/KB Hang Snatches (ascending weights) per side
- Minute 3: 30 Double Unders
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Workout: 10 Minute AMRAP x2
AMRAP x 10 Minutes
- 200 meter Run
- 15 Burpees Over the DB/KB
- 10 DB/KB Hang Snatches (50/35)(24k/16k)
-Rest 4 Minutes-
AMRAP x 10 Minutes
- 10 DB/KB Hang Snatches (50/35)(24k/16k)
- 15 Burpees Over the DB/KB
- 200 Meter Run
*DURING 4 Minute Rest Complete: (30/25) Calorie Row OR (25/20) Calorie Bike/Runner
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Cardio Option: AMRAP 10 Minutes x 2
AMRAP x 10 Minutes
- 200 meter Run
- 15 Burpees Over the Rage Ball
- 10 Rage Balls (20/15)
-Rest 4 Minutes-
AMRAP x 10 Minutes
- 10 Rage Balls (20/15)
- 15 Burpees Over the Rage Ball
- 200 Meter Run
*DURING 4 Minute Rest Complete: (30/25) Calorie Row OR (25/20) Calorie Bike/Runner
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Core: 5 Rounds
- 10 Hanging Knee Raises
- :20s Hanging Knee Raise Hold
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