WOD: Sunday, November 20th, 2022

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 9 Minute EMOM 

  • Min 1: :45s Row/Bike/Runner (increasing intensity)
  • Min 2: 5 Clean and Jerks (ascending weights) 
  • Min 3: 5 Knee Raises + :15s Hanging Knee Raise Hold 

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Workout: For Time 

  • Buy In: 30 Box Jumps (24”/20”) 

-Then-

10 Rounds 

  • 6 Clean and Jerks (115/85) 
  • 6 Toes to Bar 

-Then-

  • Buy Out: 30 Box Jumps (24”/20”) 

*CRX: 6 Clean and Jerks (155/105) 

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Cardio Option: For Time 

  • Buy In: 30 Box Jumps (24”/20”) 

-Then-

10 Rounds 

  • 12 American KB Swings (24K/16K)
  • 6 Toes to Bar 

-Then-

  • Buy Out: 30 Box Jumps (24”/20”) 

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Core: 4 Rounds

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations