WOD: Sunday, September 25th, 2022

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds (12 Min Cap)

  • 100 Meter Run 
  • 3 Power Snatches (ascending weights) 
  • 5 Jump Squats 

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Workout: For Time 

  • Buy In: 30 Box Jumps (24”/20”)

-Then-

5 Rounds 

  • 200 Meter Run 
  • 18 Wall Balls (20/14) 
  • 6 Power Snatches (135/95) 

-Then-

  • Buy Out: 30 Box Jumps (24”/20”) 

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Cardio Option: For Time 

  • Buy In: 30 Box Jumps (24”/20”)

-Then-

5 Rounds 

  • 200 Meter Run 
  • 18 Wall Balls (20/14) 
  • 12 Alt DB Power Snatches (50/35) 

-Then-

  • Buy Out: 30 Box Jumps (24”/20”) 

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Core: 4 Rounds 

  • 15 V-Ups 
  • 30 DB Side Bends (50/35)