WOD: Tuesday, July 13th, 2021

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Lat/Hip Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 5 Hang Power Cleans (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: 5 Rounds 

  • 200 Meter DB/KB Farmers Carry (50/35)(24K/16K)
  • 15 Hang Power Cleans (105/75)
  • 10 Toes 2 Bar 

*CRX: 12 Hang Power Cleans (135/95)

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Cardio Option: 5 Rounds 

  • 200 Meter DB/KB Farmers Carry (50/35)(24K/16K)
  • 15 Russian KB Swings (24K/16K)
  • 10 Toes 2 Bar 

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Accessory Work: Handstand Work

  • Work on all things HS related. Hold, Negatives, Push ups, 

freestanding holds, HS Walks 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations