WOD: Monday, December 5th, 2022

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 150 Meter Row / 100 Meter Run / 300 Meter Bike 
  • 3 Power Cleans (ascending weights) 
  • 5 Jump Squats 

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Workout: For Time 

3 Cycles

9 – 7 – 5 

  • Power Cleans (155/105) 

9 – 9 – 9 

  • Box Jump Overs (24”/20”) 
  • Weighted Ab-Mat Sit Ups (20/14) 

Between Cycles complete:

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

*CRX: 5 – 4 – 3 Power Cleans (205/135) 

*WORKOUT FLOW:

9 PC – 9 BJO – 9 WSU / 7 – 9 – 9 / 5 – 9 – 9 

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

9 PC – 9 BJO – 9 WSU / 7 – 9 – 9 / 5 – 9 – 9 

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

9 PC – 9 BJO – 9 WSU / 7 – 9 – 9 / 5 – 9 – 9 

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Cardio Option: For Time 

3 Cycles

18 – 14 – 10 

  • Russian KB Swings (24K/16K) 

9 – 9 – 9 

  • Box Jump Overs (24”/20”) 
  • Weighted Ab-Mat Sit Ups (20/14) 

Between Cycles complete:

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s 6 inch hold