WOD: Sunday, October 9th, 2022

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Warm-up: Group Dynamic 

  • Sumo Inchworm Push Ups -5-4-3-2-1 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) 

  • (9/7) Calorie Row/Bike/Runner/Ski 
  • 3 Squat Snatches (ascending weights) 
  • :15s Plank on Hands + 5 SLOW Push Ups 

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Workout: AMRAP x 18 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Every 3 Minutes (not including 0:00) complete:

  • 9 Air Squats 
  • 6 Burpees Over Bar 
  • 3 Squat Snatches (105/75) 

*CRX: 3 Squat Snatches (135/95) 

*Air Squats are to be done to a wall ball 

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Cardio Option: AMRAP x 18 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Every 3 Minutes (not including 0:00) complete:

  • 9 Air Squats 
  • 6 Burpees 
  • 6 Atomic Sit Ups (25/15) 

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Core: 5 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold