WOD: Monday, September 7th, 2020 (REGULAR SCHEDULE)
Warm-up: Group Dynamic
- Air Squat Tabata – 2 Minutes
- :20s bottom of squat hold + :10s of squats
- Pigeon Stretch – 1 Minute per side
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Pre-Game: 3 Rounds
- 200 Meter Run
- 3 Power Snatches (ascending weights)
- 3 Overhead Squats (ascending weights)
*Rd1: Empty barbell, Rd2: Light weight, Rd3: Workout weight
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Workout: 21 Minute AMRAP
- Max Calorie Row OR Bike
-Every 3 minutes (Not including 0:00), complete:
- 12 Ab-Mat Sit ups
- 6 Power Snatches (95/65)
- 3 Overhead Squats (95/65)
*Score is max cals at the 21 min mark
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Cardio Option: 21 Minute AMRAP
- Max Calorie Row OR Bike
-Every 3 minutes (Not including 0:00), complete:
- 12 Ab-Mat Sit ups
- 9 Rage Balls (20/15)
- 6 Jump Squats w/ Rage ball
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Core: 5 Rounds
- 30 Flutter Kicks
- :30s 6-inch hold
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