WOD: Saturday, January 14th, 2023

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Warm-up: Group Dynamic 

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

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Pre-Game: 4 Rounds 

  • 100 Meter Run / 150 Meter Row / 300 Meter Bike 
  • 3 Squat Cleans (ascending weights) 
  • 5 SLOW Knee Raises + :15s Hanging Knee Raise Hold 

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Workout: For Time 

  • Buy In: 800 Meter Run / 1000 Meter Row / 2400 Meter Bike 

-Then complete:

10 Rounds 

  • 7 Toes to Bar 
  • 5 Burpees Over Bar
  • 3 Squat Cleans (155/105)

*30 Min Time cap if necessary 

*CRX: 3 Squat Cleans (185/125) 

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Cardio Option: For Time 

  • Buy In: 800 Meter Run / 1000 Meter Row / 2400 Meter Bike 

-Then complete:

10 Rounds 

  • 7 Toes to Bar 
  • 5 Burpees 
  • 7 Atomic Sit Ups (25/15) 

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Strength: Bench Press 

  • Establish a heavy single 

*This will run along our current strength cycle

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Core: 5 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold