WOD: Thursday, December 9th, 2021

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 150 Meter Row/ 100 Meter Run/ 300 Meter Bike 
  • 3 Squat Cleans (ascending weights)
  • :15s Hollow Hold 

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Workout: Every 5 Minutes x 4 Rounds 

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 
  • 20 Weighted Ab-Mat Sit Ups (20/14)

-In remaining time, max reps of:

  • Squat Cleans (135/95) 

*Score is total # of squat cleans completed across all 4 rounds 

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Cardio Option: Every 5 Minutes x 4 Rounds 

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 
  • 20 Weighted Ab-Mat Sit Ups (20/14)

-In remaining time, max reps of:

  • Burpees to a plate (45) 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Side Crunches