WOD: Friday, February 5th, 2021 (Burpee Day 5)

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Warm-up: Group Dynamic

  • Air Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold / :10s of air squats 
  • Banded Hamstring Stretch – 1 Minute per side 

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Strength: Deadlift (15 Minutes)

  • 3 Sets x 3 Reps @85% of 1 Rep Max 

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Workout: For Time 

  • Buy In: 1k Row, 2.4K Bike, 800 M Air Runner

-Then-

  • 30 Thrusters (75/55)
  • 20 Burpees Over Bar
  • 20 Thrusters (95/65)
  • 20 Burpees Over Bar
  • 10 Thrusters (115/85)
  • 20 Burpees Over Bar

-Then-

  • Buy Out: 1k Row, 2.4K Bike, 800 M Air Runner

CRX: 30 (95/65), 20 (115/85), 10 (135/95) 

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Cardio Option: For Time 

  • Buy In: 1k Row, 2.4K Bike, 800 M Air Runner

-Then-

  • 30 Atomic Sit Ups (25/15)
  • 20 Burpees Over Bar
  • 20 Atomic Sit Ups (25/15)
  • 20 Burpees Over Bar
  • 10 Atomic Sit Ups (25/15)
  • 20 Burpees Over Bar

-Then-

  • Buy Out: 1k Row, 2.4K Bike, 800 M Air Runner

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions