WOD: Saturday, June 10th, 2023

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of High Knees, Jump Squats, Burpees 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway (150 M Air Runner) 
  • 3 Squat Snatches (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: AMRAP x 21 Minutes 

  • 3 Squat Snatches (105/75) 
  • 6 DB Box Step Overs (24”/20”)(50/35) 
  • 9 Toes to Bar 

-Every 3 Minutes (not including 0:00) complete: 

  • Run to the end of the driveway (150 Meter Air Runner) 

*CRX: 3 Squat Snatches (135/95)

*DB must be held in the suitcase position 

*Score is total # of rounds + reps completed in 21 Minutes 

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Cardio Option: AMRAP x 21 Minutes 

  • 6 Atomic Sit Ups (25/15) 
  • 6 DB Box Step Overs (24”/20”)(50/35) 
  • 9 Toes to Bar 

-Every 3 Minutes (not including 0:00) complete: 

  • Run to the end of the driveway (150 Meter Air Runner) 

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Accessory Work: Bench Press 

  • Build to a heavy single 

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings