WOD: Friday, September 30th, 2022

Warm-up: Group Dynamic 

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

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Strength: Every 2:30 Minutes x 5 Rounds 

• 200 Meter Run 
• Squat Cleans (ascending weights / descending reps) 

Rd1: 5 Reps (115/85) / Rd2: 4 Reps (135/95) 

Rd3: 3 Reps (155/105) / Rd4: 2 Reps (185/125) 

Rd5: 1 Rep (205/135) 

*Scale final clean weight to 80-85% of 1RM if prescribed weights are too heavy

*Run should be done in 1:30 or less 

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Workout: Ladder x 15 Minutes 

3, 6, 9, 12, 15, 18, 21, 24, 27, etc… 

• Calorie Row/Bike/Runner 
• Hang Squat Cleans (95/65) 
• Wall Balls (20/14) 

*Score is final FULL round completed + any partial reps 

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Cardio Option: Ladder x 15 Minutes 

3, 6, 9, 12, 15, 18, 21, 24, 27, etc… 

• Calorie Row/Bike/Runner 
• Atomic Sit Ups (25/15) 
• Wall Balls (20/14) 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions