WOD: Thursday, August 24th, 2023

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Warm-up: Group Dynamic 

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 100 Meter Run 
  • 3 Power Cleans (ascending weights) 
  • 3 Strict Pull Ups + :10s Dead Hang 

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Workout: For Time 

  • 400 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

-Into-

14 – 10 – 6 

  • Power Cleans (135/95) 
  • Pull Ups 

-Then-

  • 400 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

-Into-

6 – 10 – 14 

  • Power Cleans (135/95) 
  • Pull Ups 

*CRX: 7 – 5 – 3 // 3 – 5 – 7 Power Cleans (185/115) 

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Cardio Option: For Time 

  • 400 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

-Into-

14 – 10 – 6 

  • Russian KB Swings (24K/16K) x2
  • Pull Ups 

-Then-

  • 400 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

-Into-

6 – 10 – 14 

  • Russian KB Swings (24K/16K) x2
  • Pull Ups 

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Core: 4 Rounds 

  • 30 Mountain Climbers 
  • :30s Side Plank (per side)