WOD: Thursday, September 26th, 2019
Warm-up: Group Dynamic
- Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
- PVC Lat Stretch – :30s per side x 3
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Pre-Game: 4 Rounds (12 Min Cap)
- 150 Meter Row OR 100 Meter Runner
- 3 Deadlifts (ascending weights)
- 3 Strict Pull Ups OR 5 Ring Rows
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Workout: For Time
2 Rounds
- 300 Meter Run
- 12 Deadlift (185/115)
- 12 Pull Ups
-Into-
2 Rounds
- 300 Meter Run
- 10 Deadlift (205/135)
- 10 Pull Ups
-Into-
2 Rounds
- 300 Meter Run
- 8 Deadlift (225/155)
- 8 Pull Ups
*CRX: 12 Pull Ups – 8 Chest to Bar – 4 Bar MU
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Cardio Option: For Time
2 Rounds
- 300 Meter Run
- 24 Ab-Mat Sit Ups
- 12 Pull Ups
-Into-
2 Rounds
- 300 Meter Run
- 20 Ab-Mat Sit ups
- 10 Pull Ups
-Into-
2 Rounds
- 300 Meter Run
- 16 Ab-Mat Sit ups
- 8 Pull Ups
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Core: 4 Rounds
- 30 Bicycle Crunches
- :30s Hollow Hold