WOD: Monday, July 19th, 2021

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Banded Bottom of Squat Hold – 1 Min 

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Strength: Back Squat (17 Minutes) 

  • 3 Sets x 3 Reps @85% of 3 Rep Max 
  • 2 Sets x 3 Reps @90% of 3 Rep Max 

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Workout: For Time 

  • Buy In: 400 Meter Run 

-Then-

4 – 8 – 12 – 16 

  • Handstand Push Ups 
  • Power Snatches (95/65)

12 – 24 – 36 – 48

  • Ab-Mat Sit Ups 

-Then-

  • Buy Out: 400 Meter Run 

*HSPU Scale: 2:1 Hand Release Push Ups OR Plyo Box HSPU

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Cardio Option: For Time 

  • Buy In: 400 Meter Run 

-Then-

4 – 8 – 12 – 16 

  • Handstand Push Ups 
  • Alt DB Power Snatches (50/35) 

12 – 24 – 36 – 48

  • Ab-Mat Sit Ups 

-Then-

  • Buy Out: 400 Meter Run 

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Core: 5 Rounds 

  • 20 Alt Single Leg V-Ups 
  • 20 Russian Twists (25/15)