WOD: Sunday, January 2nd, 2021

Warm-up: Group Dynamic

• Jump Squat Tabata – 2 Minutes 
• :20s bottom of squat hold / :10s of jump squats 
• Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• 100 Meter Run 
• 3 Squat Cleans (ascending weights) 
• 3 Strict Toes 2 Bar OR 5 SLOW Knee Raises 

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Workout: Every 5 Minutes x 4 Rounds 

• 400 Meter Run 
• 12 Toes 2 Bar 

-In remaining time, max reps of: 

• Odd Rounds: Max Squat Cleans (155/105) 
• Even Rounds: Max Box Jumps (24”/20”)

*CRX: Squat Cleans (185/125) / Box Jumps (30”/24”) 

*Two scores / One for both rounds of squat cleans and box jumps

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Cardio Option: Every 5 Minutes x 4 Rounds 

• 400 Meter Run 
• 12 Toes 2 Bar 

-In remaining time, max reps of: 

• Odd Rounds: Max Atomic Sit Ups (25/15) 
• Even Rounds: Max Box Jumps (24”/20”)

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Core: 4 Rounds 

• 20 Weighted Reach the ceilings (25/15)
• 40 Flutter Kicks