WOD: Monday, January 15th, 2024

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Bird Dogs w/ :03s pause per rep – 10 Reps (5 per side)
  • Banded Hamstring Stretch – 1 Minute per side 

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Strength: Power Clean (17 Minutes) 

  • Establish a 1 Rep Max

*Retest week is here, be aggressive and go for the PR!

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Workout: Ladder + For Time 

Part A- Ladder x 12 Minutes 

3, 6, 9, 12, 15, 18, 21, etc… 

  • Calorie Row OR Bike 
  • Ab-Mat Sit Ups 
  • Power Cleans (105/75) 

-Rest 2 Minutes- 

Part B- For Time 

  • 250 Meter Row OR 600 Meter Bike 
  • 10 Power Cleans (105/75) 
  • 250 Meter Row OR 600 Meter Bike 

*Two Scores:

  • Last Full Round completed + Partial Reps for Part A
  • Time for Part B 

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Cardio Option: Ladder + For Time 

Part A- Ladder x 12 Minutes 

3, 6, 9, 12, 15, 18, 21, etc… 

  • Calorie Row OR Bike 
  • Ab-Mat Sit Ups 
  • Russian KB Swings (24K/16K)

-Rest 2 Minutes- 

Part B- For Time 

  • 250 Meter Row OR 600 Meter Bike 
  • 10 Russian KB Swings (24K/16K)
  • 250 Meter Row OR 600 Meter Bike 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)