WOD: Tuesday, November 8th, 2022

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Warm-up: Group Dynamic 

  • Jumping jacks – 30 Reps 
  • Cat Camels w/ :03s pause – 10 SLOW Reps (5 per position)
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

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

*S2OH can be: strict press, push press, push jerk, split jerk

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Workout: For Time 

  • Buy In: 50 Med-Ball Push Press (20/14) 

-Then-

4 Rounds 

  • 400 Meter Run 
  • 10 Shoulder to Overhead (135/95) 
  • 10 Toes to Bar 

-Then-

  • Buy Out: 50 Med-Ball Push Press (20/14) 

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Cardio Option: For Time 

  • Buy In: 50 Med-Ball Push Press (20/14) 

-Then-

4 Rounds 

  • 400 Meter Run 
  • 12 Burpee-Rage Balls (20/15)
  • 10 Toes to Bar 

-Then-

  • Buy Out: 50 Med-Ball Push Press (20/14) 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches