WOD: Wednesday, June 7th, 2023

Warm-up: Group Dynamic 

• Jumping Jacks – 30 Reps 
• Bird Dogs w/ :03s pause per rep – 10 SLOW Reps (5 per side)
• Banded Lat/Samson Stretch – 1 Minute per side 

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Strength: Clean Complex (17 Minutes) 

1 Hang Squat Clean + 1 Squat Clean 

• Establish a heavy single

*Both cleans must be full squats 

*Touch and Go not necessary

*Must complete the other clean immediately after the first for it to count

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Workout: Every 5 Minutes x 3 Rounds 

• 200 Meter Run / 250 Meter Row / 500 Meter Bike
• 10 Squat Cleans (115/85) 

-In remaining time complete max: 

• Wall Balls (20/14) 

*Score is total # of Wall Balls completed across all 3 rounds 

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Cardio Option: Every 5 Minutes x 3 Rounds 

• 200 Meter Run / 250 Meter Row / 500 Meter Bike
• 10 Atomic Sit Ups (25/15) 

-In remaining time complete max: 

• Wall Balls (20/14) 

*Score is total # of Calories completed across all 3 rounds 

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Core: 4 Rounds 

• 15 Ab-Wheels 
• :30s Hollow Hold