WOD: Monday, November 20th, 2023

Warm-up: Group Dynamic

• Plate Squat Tabata – 2 Minutes 
• :20s Bottom of squat hold – :10s of Plate Squats 
• Couch Stretch – 1 Minute per side 

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Strength-Endurance: Back Squat EMOM 

Every 2:30 x 5 Intervals 

• 250 Meter Row / 200 Meter Run / 500 Meter Bike 
• 3 Back Squats 

*Start at around 60% of 1RM and build from there 

*Build to a tough set of 3 by intv 5 (shoot for 85% of 1RM)

*Example: 60, 70, 75, 80, 85% 

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Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF) 

• 4 DB Burpee-Deadlifts (50/35) *2 per side
• 6 DB Hang Clean and Jerks (50/35) *3 per side
• 10 Wall Balls (20/14) 

*Pick up where you leave off after rest period 

*Score is total # of rounds + reps completed across all 4 intervals 

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Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (20/15) 
• 30 DB Side Bends (50/35)