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Today's WOD
WOD: Thursday, July 24th, 2025
Group Dynamic Warmup:
- Jumping Jacks – 30 Reps
- Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
- Banded Hamstring Stretch – 1 Min Per side
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Pre-Game: 4 Rounds
- Run to the end of the driveway
- 5 Deadlifts (ascending weights)
- :15s Hanging Knee Raise Hold
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Workout: AMRAP x 20 Minutes
Complete 2 Rounds of:
- 200 Meter Run
- 9 Toes to Bar
- 6 Deadlifts (225/155)
-Then-
Complete 2 Rounds of:
- 200 Meter Run
- 18 Weighted Ab-Mat Sit Ups (20/14)
- 12 Alt DB Lunges (50/35)
*Once you complete 4 rounds you start back from the top
*DB must be held in the suitcase position (switch hands whenever)
*One score: total # of rounds + reps completed in 20 mins
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Cardio Option: AMRAP x 20 Minutes
Complete 2 Rounds of:
- 200 Meter Run
- 9 Toes to Bar
- 12 Russian KB Swings (24K/16K)
-Then-
Complete 2 Rounds of:
- 200 Meter Run
- 18 Weighted Ab-Mat Sit Ups (20/14)
- 12 Alt DB Lunges (50/35)
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Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations
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