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WOD 12092023

A. Dynamic Stretches


B. “Santa’s Helpers”

(Teams of 3)


(As many rounds as possible in 30 minutes) 

10 dbell hang snatch 50/70lb

10 box jump step down 20/24”

  • 5 shuttle runs (50’)

20 dbell hang snatch 50/70lb 

20 box jump step down 

  • 10 shuttle runs (50’)

30 dbell hang snatch 50/70lb 

30 box jump step down 

  • 15 shuttle runs (50’)

(Increase +10 on both snatches and box jumps each round; increase +5 shuttle runs each round)


(1 person works snatches THEN box jumps; 1 person works shuttle runs)


(Team can switch as much as needed)


-then immediately- 


(6 minute collective)

Synchronized handstand hold (any 2)


C. Static stretches 

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