WOD: Monday, December 18th, 2023

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Bird Dogs w :03s pause per rep – 10 Reps Total 
  • Banded Hamstring Stretch – 1 Minute per side 

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Strength: Power Clean (17 Minutes) 

5 Sets x 3 Reps 

  • 3 Sets x 3 Reps @ 70% of 1 Rep Max 
  • 2 Sets x 3 Reps @ 80% of 1 Rep Max 

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Workout: 5 Rounds For Time 

  • 12 Box Jumps (24”/20”) 
  • 10 Power Cleans (115/85) 
  • 8 Burpees to a plate (45) 

*Mandatory 1 Minute rest at the completion of each round 

*Score is total time to complete all 5 rounds including rest time 

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Cardio Option: 5 Rounds For Time 

  • 12 Box Jumps (24”/20”) 
  • 10 Rage Balls (20/15) 
  • 8 Burpees to a plate (45) 

*Mandatory 1 Minute rest at the completion of each round

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Flutter Kicks