WOD: Monday, August 18th, 2025

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Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm Push Ups -5-4-3-2-1 Reps 
  • Pigeon Stretch – 1 Minute per side 

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Strength: Clean Complex (17 Minutes) 

4 Sets 

Sets 1 and 2: 1 Clean + 2 Front Squats @ 90% of 1RM 

Sets 3 and 4: 1 Clean + 2 Front Squats @ 95% of 1RM 

*Heavy week before we retest 

*Make sure you really focus on warm up sets 

*Rest between working sets

*NOT A MAX OUT WEEK, BE PATIENT! 

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Workout: For Time 

1 Round 

  • 36 Alt Box Step Ups (24”/20”)
  • 36 Wall Balls (20/14) 

-Then-

  • 400 Meter Run 

-into-

2 Rounds 

  • 18 Alt Box Step Ups (24”/20”) 
  • 18 Wall Balls (20/14) 

-Then-

  • 400 Meter Run 

-into-

3 Rounds 

  • 12 Alt Box Step Ups (24”/20”) 
  • 12 Wall Balls (20/14) 

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Core: 4 Rounds 

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