WOD: Saturday, December 9th, 2023

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Bird Dogs w/ :03s Pause per rep – 10 Reps (5 per side) 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway (150 M Air Runner) 
  • 5 Deadlifts (ascending weights) 
  • :10s Dead Hang from the pull up bar 

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Workout: For Time 

  • Buy In: 400 Meter Farmers Carry (50/35)(24K/16K) 

-Then-

4 Rounds 

  • 15 Burpees to a Target (pull up bar) 
  • 12 Toes to Bar 
  • 9 Deadlifts (225/155) 

-Then-

  • Buy In: 400 Meter Farmers Carry (50/35)(24K/16K) 

*Two hand touch on the burpees 

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Cardio Option: For Time 

  • Buy In: 400 Meter Farmers Carry (50/35)(24K/16K) 

-Then-

4 Rounds 

  • 15 Burpees to a Target (pull up bar) 
  • 12 Toes to Bar 
  • (15/12) Calorie Row 

-Then-

  • Buy In: 400 Meter Farmers Carry (50/35)(24K/16K) 

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Strength: Bench Press 

  • Establish a heavy single 

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings