WOD: Thursday, December 8th, 2022

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Warm-up: Group Dynamic 

  • Jump Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of jump squats 
  • 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 Power Snatches (ascending weights) 
  • 5 DB Box Step Overs 

*Start unweighted on step overs and add weight as you go

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Workout: For Time 

  • Buy In: 400 Meter Med-Ball Run (20/14) 

-Then-

4 Rounds 

  • 16 2FOR1 Wall Balls (20/14) 
  • 8 Power Snatches (115/85) 
  • 16 DB Box Step Overs (50/35) 

-Then-

  • Buy Out: 400 Meter Med-Ball Run (20/14) 

*2FOR1 Wall Balls: 1 Rep = 1 Med-Ball Squat + 1 Wall Ball 

*DB Step Overs: 1 DB – can be placed anywhere except for on your leg 

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Cardio Option: For Time 

  • Buy In: 400 Meter Med-Ball Run (20/14) 

-Then-

4 Rounds 

  • 16 2FOR1 Wall Balls (20/14) 
  • 16 Alt DB Snatches (50/35) 
  • 16 DB Box Step Overs (50/35) 

-Then-

  • Buy Out: 400 Meter Med-Ball Run (20/14) 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations