WOD: Sunday, June 20th, 2021

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• Cat-Camels – 10 Reps (5 per side w/ pause)
• Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• Run the stairs 
• 5 Hang Power Cleans (ascending weights)
• :15s Hollow Hold 

*Throw in some DB Hang clean and jerks 

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Workout: For Time 

2 Rounds 

• 400 Meter Run 
• 20 Hang Power Cleans (115/85)
• 10 Toes 2 Bar 

-Into-

4 Rounds 

• 40 Double Unders 
• 10 DB Hang Clean and Jerks (50/35)
• 5 Toes 2 Bar 

*DB Hang Clean and Jerks are 5 per side 

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Cardio Option: For Time 

2 Rounds 

• 400 Meter Run 
• 30 Rage Balls (20/15)
• 10 Toes 2 Bar 

-Into-

4 Rounds 

• 40 Double Unders 
• 10 Rage Balls (20/15)
• 5 Toes 2 Bar 

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Core: 4 Rounds 

• 30 Bicycle Crunches 
• :30s Hollow Hold