WOD: Monday, December 28th, 2020

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat / Hip Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 100 Meter Run OR 200 Meter Row 
  • 3 Hang Power Cleans (ascending weights)
  • 3 Shoulder to overhead (ascending weights)

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Workout: 18 Minute Ladder 

3, 6, 9, 12, 15, 18, 21, 24, etc.. 

  • Hang Power Cleans (105/75)
  • Shoulder to Overhead (105/75)
  • Box Jump Overs (24”/20”) 

*Every 3 rounds complete:

  • 200 Meter Row or 100 Meter Run

*Row after round of 9, 18, 27, etc...

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Cardio Option: 18 Minute Ladder 

3, 6, 9, 12, 15, 18, 21, 24, etc.. 

  • Russian KB Swings (24k/16k)
  • Hand release push ups 
  • Box Jump Overs (24”/20”) 

*Every 3 rounds complete:

  • 200 Meter Row or 100 Meter Run

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Core: 4 Rounds 

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