Team WOD

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Warm Up 3

2 Min of Single/Double Under
Agility Ladder - Burpee Challenge
Two Rounds:
20M Walking Lunge with Twist
10 Leg Swings (Front/Back & Side/Side)
Inch Worm Progressions
16 Mountain Climbers (8/side)

Hamstring Stretch Band - Lay on back, band around the foot, leg straight
Thoracic Stretch over PVC
LAX Shoulder

Metcon (AMRAP - Rounds and Reps)

In teams of four, alternating complete exercises, complete as many rounds and reps as possible in 25 minutes of:
10 Thrusters (95/65)
10 Deadlifts (95/65)
5 Box Jumps (24″/20″)
5 KB Swings
5 Pull-ups

*Tackle this in teams of 4, one teammate following the preceding after completing each exercise.
*Can be done in teams of 2

Out of Town WOD

50 Air Squats
50 Lunges
50 Air Squats
50 Situps
50 Air Squats


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