WOD: Wednesday, November 23rd, 2022

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, lateral hops, burpees 
  • Samson Stretch – 1 Minute per side 

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Strength: TNG Power Clean EMOM 

EMOM x 10 Minutes 

  • Min1: (12/8) Calorie Row OR (8/6) Calorie Runner/Bike 
  • Min2: 3 Touch N’ Go Power Cleans 

Rd1 and 2: 85% of 3 Rep Max 

Rd3 and 4: 90% of 3 Rep Max 

Rd5: 95% of 3 Rep Max 

*:50s Time Cap on Calories 

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Workout: Ladder x 15 Minutes 

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc.. 

  • Hang Power Cleans (115/85) 
  • Burpees to a plate (45) 
  • *21 Double Unders after each set of burpees 

*Score is last full round completed + partial reps 

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Cardio Option: Ladder x 15 Minutes 

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc.. 

  • Russian KB Swings (24K/16K) 
  • Burpees to a plate (45) 
  • *21 Double Unders after each set of burpees 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Flutter Kicks