WOD: Monday, October 24th, 2022

Warm-up: Group Dynamic 

• Air Squat Tabata – 2 Minutes 
• :20s bottom of squat hold – :10s of air squats 
• Couch Stretch – 1 Minute per side 

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Strength: Back Squat (17 Minutes) 

• Establish a 3 Rep Max Back Squat 

*We will use this number through our next strength cycle 

Strength Cycle Breakdown:

• Mondays – Back Squat EMOMs (based off 3RM)
• Wednesdays- Power Clean EMOMs (based off 3RM TNG)
• Fridays- Push Press EMOMs (based off 1RM) 

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Workout: For Time 

3 Rounds 

• (18/15) Calorie Row OR (15/12) Calorie Bike 
• 9 Thrusters (95/65) 

-Then-

3 Rounds 

• 12 Burpees to a Plate (45) 
• 9 Thrusters (95/65) 

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Cardio Option: For Time 

3 Rounds 

• (18/15) Calorie Row OR (15/12) Calorie Bike 
• 12 Atomic Sit Ups (25/15) 

-Then-

3 Rounds 

• 12 Burpees to a Plate (45) 
• 12 Atomic Sit Ups (25/15) 

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations