WOD: Tuesday, June 18th, 2024

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) 

• Run to the end of the driveway 
• 3 Hang Power Cleans (ascending weights) 
• :15s Hanging Knee Raise Hold 

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Workout: For Time 

3 Rounds 

• 8 Hang Power Cleans (115/85)
• 8 Toes to Bar 

-Then-

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

-Then-

3 Rounds 

• 6 Hang Power Cleans (135/95)
• 8 Toes to Bar 

-Then-

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

-Then-

3 Rounds 

• 4 Hang Power Cleans (155/105)
• 8 Toes to Bar 

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Cardio Option: For Time 

3 Rounds 

• 16 DB Hang Cleans (50/35) *half per side
• 8 Toes to Bar 

-Then-

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

-Then-

3 Rounds 

• 12 DB Hang Cleans (50/35) *half per side
• 8 Toes to Bar 

-Then-

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

-Then-

3 Rounds 

• 8 DB Hang Cleans (50/35) *half per side
• 8 Toes to Bar 

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Core: 4 Rounds 

• 30 Plate Twists (25/15) 
• :30 Hollow Hold