WOD: Wednesday, November 2nd, 2022

Warm-up: Group Dynamic 

• Jumping Jacks – 30 Reps 
• Bird Dogs w/ :03s Pause – 10 Reps (5 per side) 
• Banded Hamstring Stretch – 1 Min per side 

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Strength: TNG Power Clean EMOM 

Every 2:30 Minutes x 5 Rounds 

• Run to the end of the driveway (150 M Air Runner) 
• 5 Touch N’ Go Power Cleans 

Rd1 and 2: 70% of 3 Rep Max 

Rd3 and 4: 75% of 3 Rep Max 

Rd5: 80% of 3 Rep Max 

*Must hold on to the bar for ALL 5 reps 

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Workout: Every 4 Minutes x 4 Rounds 

• 300 Meter Run 
• 12 Deadlifts (155/105) 

-In remaining time max reps of: 

• Odd Rounds: Max Weighted Ab-Mat Sit Ups (20/14) 
• Even Rounds: Max Toes to Bar 

*Two Scores – Both rounds of ABSU and both rounds of T2B 

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Cardio Option: Every 4 Minutes x 4 Rounds 

• 300 Meter Run 
• 15 Russian KB Swings (24K/16K) 

-In remaining time max reps of: 

• Odd Rounds: Max Weighted Ab-Mat Sit Ups (20/14) 
• Even Rounds: Max Toes to Bar 

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Core: 4 Rounds 

• 15 Ab-Wheels 
• :30s Hollow Hold