WOD: Thursday, August 22nd, 2019
Warm-up: Group Dynamic
- KB Goblet Squat Tabata – 2 Minutes
- Couch stretch – 1 Minute per side
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Pre-Game: 4 Rounds
- Run the stairs
- 5 Front Squats (ascending weights)
- :15s Hanging Knee Raise Hold
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Workout: AMRAP Repeats (2 Min Rest b/w each)
AMRAP x 9 Minutes
- 48 Double Unders
- 12 Front Squat (115/85)
- 9 Toes 2 Bar
AMRAP x 7 Minutes
- 36 Double Unders
- 9 Front Squat (135/95)
- 6 Toes 2 Bar
AMRAP x 5 Minutes
- 24 Double Unders
- 6 Front Squat (155/105)
- 3 Toes 2 Bar
*3 separate scores for all 3 AMRAP’s
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Cardio Option: AMRAP Repeats (2 Min Rest b/w each)
AMRAP x 9 Minutes
- 48 Double Unders
- 24 Med-Ball Jump Squats (20/14)
- 9 Toes 2 Bar
AMRAP x 7 Minutes
- 36 Double Unders
- 18 Med-Ball Jump Squats (20/14)
- 6 Toes 2 Bar
AMRAP x 5 Minutes
- 24 Double Unders
- 12 Med-Ball Jump Squats (20/14)
- 3 Toes 2 Bar
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Core: 5 Rounds
- 15 Long Sit Ups
- 30 Side Crunches