WOD: Saturday, July 16th, 2022

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • PVC Pass Through – 10 SLOW Reps 
  • PVC Lat/Shoulder Stretch – :30s per side x 3

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Pre-Game: 4 Rounds (12 Min Cap)

  • Run to the end of the driveway 
  • 5 Power Snatches (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: For Time 

3 Rounds 

  • 400 Meter Run 
  • 20 Toes to Bar 
  • 10 Power Snatches (105/75) 

-Then-

  • Buy Out: 1000 Meter Row OR 2400 Meter Bike (2.4 KM) 

*RX+: 10 Power Snatches (135/95) 

*CRX: 5 Power Snatches (155/105) 

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Cardio Option: For Time 

3 Rounds 

  • 400 Meter Run 
  • 20 Toes to Bar 
  • 20 Alt DB Power Snatches (50/35) 

-Then-

  • Buy Out: 1000 Meter Row OR 2400 Meter Bike (2.4 KM) 

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Strength: Pause Bench Press 

  • 3 Sets x 2 Reps @ 90% of 1RM 
  • 2 Sets x 1 Rep @ 95% of 1RM

*:03s pause at chest on each rep 

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Core: 5 Rounds 

  • 30 Bicycle Crunches 
  • 30 Russian Twists (25/15)