WOD: Monday, July 22nd, 2019

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Couch Stretch – 1 Minute Per Side

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Strength: Back Squat (12 – 15 Minutes)

  • 5 Sets x 3 Reps @80-85% of 1 Rep Max

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Workout: For Time

  • 100 Unbroken Wall Balls (20/14)

-Every time you “break”-

  • (15/12) Calorie Row/Bike/Runner
  • 5 Power Cleans (105/75)

CRX: 100 Wall Balls (30/20) / 5 Power Cleans (135/95)

*Break = anytime the wall ball motion stops (including holding the ball in your hands, against the wall, on your head, etc.)

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Cardio Option: For Time

  • 100 Unbroken Wall Balls (20/14)

-Every time you “break”-

  • (15/12) Calorie Row/Bike/Runner
  • 10 Russian KB Swings (24k/16k)

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Core: 5 Rounds

  • 30 Russian Twists (25/15)
  • :30s Hollow Hold