WOD: Thursday, July 6th, 2023

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Warm-up: Group Dynamic 

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of Squat Hold – :10s of Plate Squats 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • Run to the end of the driveway (150 M Air Runner)
  • 3 Thrusters (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: 3 Intervals (6 Minutes ON / :90s OFF)

  • Buy In: 200 Meter Run 

-In remaining time AMRAP of:

  • 28 Double Unders
  • 7 Toes To Bar 
  • 4 Thrusters (115/85) 

*3 Total Scores – Rounds + Reps for each interval

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Cardio Option: 3 Intervals (6 Minutes ON / :90s OFF)

  • Buy In: 200 Meter Run 

-In remaining time AMRAP of:

  • 28 Double Unders
  • 7 Toes To Bar 
  • 7 Atomic Sit Ups (25/15)

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold