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Today's WOD
WOD: Wednesday, May 8th, 2024 (Burpee Day 100)
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
- Banded Shoulder Stretch – 1 Minute per side
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Strength-Endurance: Every 2:30 x 5 Rounds
- 200 Meter Run / 250 Meter Row / 600 Meter Bike
- 3 Push Presses (ascending weights)
*Athletes can choose to increase the weight or stay the same
*Make sure you are doing every rep as a Push Press and not Jerk
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Workout: Every 5 Minutes x 3 Rounds
- 300 Meter Run
- 12 Sumo Deadlift High Pulls (95/65)
-in remaining time complete max reps of:
- Wall Walks
*CRX: Max Handstand Walk (10 ft increments) 10 ft=1 rep
*Score is total # of Wall Walks completed across all 3 rounds
Wall Walk Scaling Options:
- Scale Distance
- Plyo Box Wall Walks
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Cardio Option: Every 5 Minutes x 3 Rounds
- 300 Meter Run
- 15 American KB Swings (24K/16K)
-in remaining time complete max reps of:
- Wall Walks
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Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations
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