WOD: Saturday, January 4th, 2020
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)
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