WOD: Thursday, June 16th, 2022
Warm-up: Group Dynamic
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Lat/Samson Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- Run to the end of the driveway
- 3 Power Cleans (ascending weights)
- 9 “Broken” Wall Balls
(3 Med Ball Push Press + 3 MB Squats + 3 Wall Balls)
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Workout: Every 3 Minutes x 5 Rounds
- 200 Meter Run
- 12 2FOR1 Wall Balls (20/14)
-In remaining time, max reps of:
- Power Cleans (135/95)
*Score is total # of power cleans accumulated across all 5 rounds
*CRX: Max Power Cleans (185/125)
*2FOR1 Wall Ball: 1 Med-Ball Squat + 1 Wall Ball = 1 Rep
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Cardio Option: Every 3 Minutes x 5 Rounds
- 200 Meter Run
- 12 2FOR1 Wall Balls (20/14)
-In remaining time, max reps of:
- Burpee-Rage Balls (20/15)
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Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations
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