WOD: Monday, January 22nd, 2024

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of high knees, jump squats, burpees 
• Banded Lat/Samson Stretch – 1 Minute per side 

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Strength: Make-Up Day (17 Minutes) 

• Establish a 1 Rep Max 

*Pick either the Power clean, Back Squat, or S2oh 

*When in doubt, Squat it out 🙂

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Workout: For Time 

4 Rounds 

• 21 Wall Balls (20/14) 
• 15 Box Jumps (24”/20”)
• 9 Power Cleans (105/75) 

-Then-

• Buy Out: 500 Meter Row / 400 Meter Run / 1200 Meter Bike

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Cardio Option: For Time 

4 Rounds 

• 21 Wall Balls (20/14) 
• 15 Box Jumps (24”/20”)
• 9 American KB Swings (24K/16K)

-Then-

• Buy Out: 500 Meter Row / 400 Meter Run / 1200 Meter Bike

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Core: 4 Rounds 

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