WOD: Thursday, December 19th, 2019
Warm-up: Group Dynamic
- KB Goblet Squat Tabata – 2 Minutes
- Pigeon Stretch – 1 Minute Per side
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Pre-Game: 4 Rounds
- Run the stairs
- 3 Front Squats (ascending weights)
- :15s Handstand Hold OR Plank on Hands
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Workout: AMRAP x 21 Minutes
- 36 Double Unders
- 12 Handstand Push Ups
- 6 Front Squats (155/105)
*Every 3 Minutes (not including 0:00) complete:
- 200 Meter Run / 250 Meter Row / 600 Meter Bike
HSPU Scale: 2:1 Hand Release Push Ups (24 Reps)
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Cardio Option: AMRAP x 21 Minutes
- 36 Double Unders
- 12 Handstand Push Ups
- 12 Med-Ball Jump Squats (20/14)
*Every 3 Minutes (not including 0:00) complete:
- 200 Meter Run / 250 Meter Row / 600 Meter Bike
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Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations
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