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DESCRIPTION

STRUCTURE: In a Team of 2, athletes will complete 100 Synchronized AbMat Sit Ups, 50 Double Dumbbell Front Squats partitioned however, 30 Renegade Rows partitioned however, 50 Double Dumbbell Front Squats partitioned however, 30 Renegade Rows partitioned however, 50 Double Dumbbell Front Squats partitioned however, and 100 Synchronized AbMat Sit Ups.

STIMULUS: “HAIR OF THE DOG” is a Grind.

STRATEGY: Athletes should communicate their break up strategy to make sure that one teammate is always working.

SCALING: If needed, athletes can reduce reps of AbMat Sit Ups and load for Double Dumbbell Front Squats

SCORING: Athletes’ score will be the Time it takes their team to finish the workout. There is a 28 Minute time cap.

EFFICIENCY TIPS

-Athletes should find a steady pace on AbMat Sit Ups

-Athletes should hold on to 5+ reps on Double Dumbbell Front Squats

WOD

“Hair of the Dog” TEAM of 2 (Time)

“HAIR OF THE DOG”

[Team of 2]

For Time:

100 Synchro AbMat Sit Ups

50 Double Dumbbell Front Squats

30 Dumbbell Renegade Rows

50 Double Dumbbell Front Squats

30 Dumbbell Renegade Rows

50 Double Dumbbell Front Squats

100 Synchro AbMat Sit Ups

Partition However on all movements but Sit Ups

28 min Time Cap

RX+-50/35#, 10 Rope Climb i/o RR

RX-35/20#

50-59-20/15#

60+-15/10#

Basics-Indid- 25 Sit Ups, 15 DB FS, 8 Renegade Rows, Light DB

INDIVIDUAL VERSION

“Hair of the Dog” INDIVIDUAL (Time)

“HAIR OF THE DOG”

For Time:

INDIVIDUAL VERSION

100 AbMat Sit Ups

25 Double Dumbbell Front Squats

15 Dumbbell Renegade Rows

25 Double Dumbbell Front Squats

15 Dumbbell Renegade Rows

25 Double Dumbbell Front Squats

100 AbMat Sit Ups

28 min Time Cap

RX+-50/35#, 10 Rope Climb i/o RR

RX-35/20#

50-59-20/15#

60+-15/10#

Basics-Indid- 25 Sit Ups, 15 DB FS,

8 Renegade Rows, Light DB