WOD: Saturday, January 4th, 2020

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Warm-up: Group Dynamic

  • KB Squat Tabata – 2 Minutes
  • Pigeon Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

  • 150 Meter Row OR 100 Meter Runner
  • 3 Front Squats (ascending weights) *from the floor
  • :15s Hollow Hold

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Workout: AMRAP x 24 Minutes

  • (21/18) Calorie Row/Bike/Runner
  • 18 Alternating Box Step Ups (24”/20”)
  • 9 Toes 2 Bar
  • 3 Front Squats (185/115)

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Cardio Option: AMRAP x 24 Minutes

  • (21/18) Calorie Row/Bike/Runner
  • 18 Alternating Box Step Ups (24”/20”)
  • 9 Toes 2 Bar
  • 9 KB Goblet Squats (24k/16k)

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Strength: Bench Press

  • 5 Sets x 5 Reps @55% of 1Rep Max

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Core: 4 Rounds

  • 15 Long Sit Ups
  • 30 Muffin Toppers (35/25)