WOD: Sunday, December 5th, 2021

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Bird Dogs w/ Pause – 10 Reps (5 Per side)
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • Run to the end of the driveway 
  • 5 Power Cleans (ascending weights)
  • :15s Hollow Hold 

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Workout: For Time 

3 Rounds 

  • 9 Lateral Pogo Burpees 
  • 9 Toes 2 Bar 
  • 7 Power Cleans (115/85)

-Then-

  • 400 Meter Run 

-Then-

3 Rounds 

  • 7 Lateral Pogo Burpees 
  • 7 Toes 2 Bar 
  • 5 Power Cleans (135/95)

-Then-

  • 400 Meter Run 

-Then-

3 Rounds 

  • 5 Lateral Pogo Burpees 
  • 5 Toes 2 Bar 
  • 3 Power Cleans (155/105) 

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Cardio Option: For Time 

3 Rounds 

  • 9 Lateral Pogo Burpees over KB
  • 9 Toes 2 Bar 
  • 9 American KB Swings (24K/16K)

-Then-

  • 400 Meter Run 

-Then-

3 Rounds 

  • 7 Lateral Pogo Burpees over KB
  • 7 Toes 2 Bar 
  • 7 American KB Swings (24K/16K)

-Then-

  • 400 Meter Run 

-Then-

3 Rounds 

  • 5 Lateral Pogo Burpees over KB
  • 5 Toes 2 Bar 
  • 5 American KB Swings (24K/16K)

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations