WOD: Wednesday, August 31st, 2022

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Warm-up: Group Dynamic

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of SLOW Push Ups 
  • Banded Shoulder Stretch – 1 Minute per side 

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Strength: Snatch (15 Minutes) 

  • 3 Sets x 3 Reps @ 80% of 1RM 
  • 2 Sets x 2 Reps @ 85% of 1RM 

*NO TOUCH N’GO!!

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

  • Station1: Max Alternating DB Devils Press (50/35) 
  • Station2: Max Handstand Push Ups 
  • Station3: Max Ab-Mat Sit Ups 
  • Station4: Max Calorie Row/Bike/Runner
  • Station5: Rest 

*CRX: Station2 – Max Wall Walks 

*3 Total scores – Accumulated reps per interval 

*HSPU Scaling Options:

  • Max Plyo Box HSPU
  • Max Hand Release Push Ups 
  • Max Med-Ball Push Press (20/14) 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations