WOD: Thursday, January 2nd, 2024

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Banded Hamstring Stretch – 1 Minute per side 

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Strength: Clean Complex (17 Minutes) 

  • Sets 1 and 2: 2 Cleans + 1 Hang Clean @ 85% of 1RM 
  • Sets 3 and 4: 1 Clean + 1 Hang Clean @ 90% of 1RM 

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

AMRAP x 3 Minutes 

  • 7 Toes to Bar 
  • 5 Lateral Pogo Burpees 
  • 7 Deadlifts (185/115) 

*Pick up where you leave off after rest period 

*One score – total # of rounds + reps completed 

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

AMRAP x 3 Minutes 

  • 7 Toes to Bar 
  • 5 Lateral Pogo Burpees over KB
  • 7 Russian KB Swings (24K/16K) 

*Pick up where you leave off after rest period 

*One score – total # of rounds + reps completed 

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Core: 4 Rounds 

  • 10 Banded Pallof Presses
  • 10 Banded Rotations