WOD: Wednesday, March 12th, 2025 (Burpee Day 44)

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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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Strength: Snatch (17 Minutes) 

4 Sets x 2 Reps 

  • Sets 1 and 2: 2 Reps each at 80% of 1RM 
  • Sets 3 and 4: 2 Reps each at 85% of 1RM 

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Workout: Every 5 Minutes x 3 Rounds 

  • 200 Meter Run 
  • 12 Alt DB Snatches (50/35) 
  • 8 Pull Ups 

-in remaining time complete:

  • Max Calorie Row/Ski/Bike 

*CRX: 10 Alt DB Snatches (70/50) / 6 Chest 2 Bar Pull Ups 

*One score – total # of cals completed across all 3 rounds 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold