WOD: Tuesday, October 4th, 2022

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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) 

  • 150 Meter Row / 100 Meter Run / 300 Meter Bike 
  • 5 Power Cleans (ascending weights) 
  • 3 Strict Pull Ups OR 5 Ring Rows 

*Build up to your final weight during the pre-game 

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Workout: For Time 

13 – 11 – 9 

  • Pull Ups 
  • Power Cleans (95/65) 

-Then-

  • 500 Meter Row/ 400 Meter Runner/ 1200 Meter Bike 

-Then-

11 – 9 – 7 

  • Pull Ups 
  • Power Cleans (115/85) 

-Then-

  • 500 Meter Row/ 400 Meter Runner/ 1200 Meter Bike 

-Then-

9 – 7 – 5 

  • Pull Ups 
  • Power Cleans (135/95) 

*RX+ Weights: (115/85), (135/95), (155/105) 

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Cardio Option: For Time 

13 – 11 – 9 

  • Pull Ups 
  • Burpee-Rage Balls (20/15)

-Then-

  • 500 Meter Row/ 400 Meter Runner/ 1200 Meter Bike 

-Then-

11 – 9 – 7 

  • Pull Ups 
  • Burpee-Rage Balls (20/15)

-Then-

  • 500 Meter Row/ 400 Meter Runner/ 1200 Meter Bike 

-Then-

9 – 7 – 5 

  • Pull Ups 
  • Burpee-Rage Balls (20/15)

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Endurance: Assault Bike Sprints 

10 Sets 

  • :15s Sprint – :45s Rest 

*Goal is max calories across all :15s sprints 

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Core: 4 Rounds 

  • 30 Plate Twists (25/15) 
  • 30 Bicycle Crunches