WOD: Tuesday, October 3rd, 2023

Warm-up: Group Dynamic

  • Plank – Shoulder Tap tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Rig Supported Calf Stretch – 1 Minute Per side 

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Pre-Game: 4 Rounds 

  • Run to the end of the driveway 
  • 5 Shoulder to Overhead (ascending weights) 
  • 10 Lateral Hops 

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Workout: AMRAP x 21 Minutes 

  • Buy In: Run the Pool (loop in reverse) 

-In remaining time, AMRAP of: 

  • 16 Med-Ball Push Press (20/14) 
  • 24 Double Unders 
  • 4 Shoulder to Overhead (135/95) 

*Score is total # of Rounds + Reps in remaining time

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Cardio Option: AMRAP x 21 Minutes 

  • Buy In: Run the Pool (loop backwards) 

-In remaining time, AMRAP of: 

  • 16 Med-Ball Push Press (20/14) 
  • 24 Double Unders 
  • 8 DB Push Press (50/35) *4 per side 

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Core: 4 Rounds 

  • 15 V-Ups 
  • :30s Hollow Hold