WOD: Friday, August 5th, 2022

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Warm-up: Group Dynamic

  • Jump Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of jump squats 
  • PVC Lat/Shoulder Stretch – :30s per side x 3 

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Pre-Game: 4 Rounds 

  • (9/7) Calorie Row/Bike/Runner
  • 3 Power Snatches (ascending weights) 
  • 5 Med-Ball Push Press + 5 Wall Balls (20/14) 

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Workout: 3 Intervals (1 Minute Stations / :15s Transition) 

  • Station1: Max Power Snatches (115/85) 
  • Station2: Max Wall Balls (20/14) 
  • Station3: Max Burpees to a plate (45) 
  • Station4: Max Calorie Row/Bike/Runner 
  • Station5: Rest 

*3 Total scores – Reps accumulated through all 4 working stations per round

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Cardio Option: 3 Intervals (1 Minute Stations / :15s Transition) 

  • Station1: Max Alt DB Power Snatches (50/35) 
  • Station2: Max Wall Balls (20/14) 
  • Station3: Max Burpees to a plate (45) 
  • Station4: Max Calorie Row/Bike/Runner 
  • Station5: Rest 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions