WOD: Wednesday, November 16th, 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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Strength: TNG Power Clean EMOM 

Every 2:30 Minutes x 5 Rounds 

  • 200 Meter Run / 250 Meter Row / 500 Meter Bike 
  • 4 Touch N’ Go Power Cleans 

Rd1 and 2: 80% of 3 Rep Max 

Rd3 and 4: 85% of 3 Rep Max 

Rd5: 90% of 3 Rep Max 

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Workout: For Time 

  • Buy In: 500 Meter Row/Ski OR 1200 Meter Bike 

-Then-

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 

  • Front Squats (105/75) 
  • Pull Ups 

-Then-

  • Buy Out: 500 Meter Row/Ski OR 1200 Meter Bike 

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Cardio Option: For Time 

  • Buy In: 500 Meter Row/Ski OR 1200 Meter Bike 

-Then-

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 

  • KB Goblet Squats (24K/6K) 
  • Pull Ups 

-Then-

  • Buy Out: 500 Meter Row/Ski OR 1200 Meter Bike 

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Core: 4 Rounds

  • 30 Plate Twists (25/15) 
  • :30s Hollow Hold