WOD: Thursday, July 18th, 2019

Warm-up: Group Dynamic

• Group Jog – 3 Laps
• PVC Pass Throughs – 15 Reps
• Frog Stretch – 1:30 Hold  

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Pre-Game: 4 Rounds (12 Minute Cap)

• Run the stairs
• 3 Overhead Squats (ascending weights)
• :15s Hanging Knee Raise Hold

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Workout: For Time

4 Rounds

• 300 Meter Run / 400 Meter Row / 900 Meter Bike
• 12 Toes 2 Bar
• 9 Overhead Squats (105/75)

-immediately into-

• (50/35) Calorie Row OR (40/30) Calorie Bike/Runner

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Cardio Option: For Time

4 Rounds

• 300 Meter Run / 400 Meter Row / 900 Meter Bike
• 12 Toes 2 Bar
• 24 Med-Ball Jump Squats (20/14)

-immediately into-

• (50/35) Calorie Row OR (40/30) Calorie Bike/Runner

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Endurance: Assault Bike Sprints

• :20s ON x :10s OFF x 8 Sets 

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Core: 4 Rounds

• 30 Mountain Climbers
• :30s Plank on Hands