WOD: Friday, October 4th, 2019

Warm-up: Group Dynamic

• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
• Banded Hamstring Stretch – 1 Minute per side

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Strength: Clean (12 – 15 Minutes)  

• 5 sets x 1 Rep @85-90% of 1-Rep Max

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Workout: For Time

• Buy In: 800 Meter Run OR 1000 Meter Row

-Then-

4 Rounds

• 32 Ab-Mat Sit ups
• 16 Deadlifts (155/105)
• 8 Handstand Push Ups

-Then-

• Buy Out: 800 Meter Run OR 1000 Meter Row

*HSPU Scale= 2:1 Hand Release push ups (16 reps)

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Cardio Option: For Time

• Buy In: 800 Meter Run OR 1000 Meter Row

-Then-

4 Rounds

• 32 Ab-Mat Sit ups
• 16 Russian KB Swings (24k/16k)
• 8 Handstand Push Ups

-Then-

• Buy Out: 800 Meter Run OR 1000 Meter Row

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Core: 5 Rounds

• 15 GHD Sit Ups
• 15 GHD Back Extensions