WOD: Monday, January 2nd, 2023 (NO 5 OR 6 AM)

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • PVC Pass Through – 10 SLOW Reps 
  • PVC Lat/Shoulder Stretch – :30s per side x 3

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Pre-Game: 4 Rounds 

  • Run to the end of the driveway 
  • 3 Power Snatches (ascending weights) 
  • :15s Plank on Hands 

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Workout: Every 5 Minutes x 4 Rounds 

  • 300 Meter Run 
  • 10 Bar Facing Burpees 
  • 5 Power Snatches (135/95) 

-in remaining time complete:

  • Max Calorie Row / Ski / Bike 

*Score is total # of calories accumulated across all 4 rounds 

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Cardio Option: Every 5 Minutes x 4 Rounds 

  • 300 Meter Run 
  • 10 Burpees over DB
  • 10 Alt DB Snatches (50/35) 

-in remaining time complete:

  • Max Calorie Row / Ski / Bike 

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Core: 4 Rounds 

  • 15 V-Ups 
  • 30 Bicycle Crunches