WOD: Tuesday, June 18th, 2019
Warm-up: Group Dynamic
- 2 Minutes of Movement
- :20s of high knees, butt kicks, lateral hops
- Couch Stretch – 1 Minute per side
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Pre Game: 4 Rounds (12 Minute Cap)
- Run the stairs
- 3 Clusters (ascending weights)
- 5 Jump Squats
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Workout: AMRAP Repeats (:90s rest b/w each)
9 Minute AMRAP
- (21/18) Calorie Row/Bike/Runner
- 14 Box Jump Overs (24″/20″)
- 7 Clusters (95/65)
7 Minute AMRAP
- (15/12) Calorie Row/Bike/Runner
- 10 Box Jump Overs (24″/20″)
- 5 Clusters (115/85)
5 Minute AMRAP
- (9/6) Calorie Row/Bike/Runner
- 6 Box Jump Overs (24″/20″)
- 3 Clusters (135/95)
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Cardio Option: AMRAP Repeats (:90s rest b/w each)
9 Minute AMRAP
- (21/18) Calorie Row/Bike/Runner
- 14 Box Jump Overs (24″/20″)
- 14 Med-Ball Cleans (20/14)
7 Minute AMRAP
- (15/12) Calorie Row/Bike/Runner
- 10 Box Jump Overs (24″/20″)
- 10 Med-Ball Cleans (20/14)
5 Minute AMRAP
- (9/6) Calorie Row/Bike/Runner
- 6 Box Jump Overs (24″/20″)
- 6 Med-Ball Cleans (20/14)
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Core: 4 Rounds
- 10 Hanging Knee Raises
- :20s Hanging Knee Raise Hold
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