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
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