WOD: Wednesday, November 11th, 2026

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Group Dynamic Warmup:

  • Plank – Push Up tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Strength: Snatch (17 Minutes) 

  • Establish a heavy single 

*Pick either squat or power for this cycle 

*New Strength Cycle: 

  • Mondays- Back Squat (3RM)
  • Wednesdays- Power or Squat Snatch (1RM) 
  • Fridays- Bench Press (1RM) 

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Workout: 4 intervals (3 Min ON / 1 Min OFF) 

AMRAP x 3 Minutes 

  • 32 Double Unders 
  • 8 Toes to Bar 
  • 4 Hang Power Snatches (115/75) 

*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 Min ON / 1 Min OFF) 

AMRAP x 3 Minutes 

  • 32 Double Unders 
  • 8 Toes to Bar 
  • 8 Alt DB Hang Snatches (50/35) 

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Core: 4 Rounds 

  • 30 Mountain Climbers 
  • :30s Side Plank (per side)