WOD: Friday, June 23rd, 2023

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Warm-up: Group Dynamic 

  • Plank – Shoulder Tap Tabata – 2 Minutes
  • :20s Plank on hands – :10s of SLOW Shoulder Taps 
  • Banded Shoulder Stretch – 1 Min per side

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Strength: Jerk (17 Minutes) 

  • Sets 1 and 2: 3 Reps each @ 70% of 1RM 
  • Sets 3 and 4: 3 Reps each @ 75% of 1RM 

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Workout: For Time 

  • 500 Meter Row/ 400 Meter Run/ 1200 Meter Bike 
  • 5 Wall Walks 
  • 30 Alt DB Snatches (50/35) 
  • 60 Ab-Mat Sit Ups 
  • 30 Alt DB Snatches (50/35) 
  • 5 Wall Walks 
  • 500 Meter Row/ 400 Meter Run/ 1200 Meter Bike 

*Wall Walk Modifications: 

  • Shorten distance to the wall (same rep scheme) 
  • Plyo Box Wall Walks (10 Reps) 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions