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)
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