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2020-11-25 WOD


Today’s WOD is an interval based Amrap alternating between clean & jerks, and pull-ups. Each 3 minute round will start with a 400m Run, and finish with maximum repetitions of either pull-ups or clean & jerks. Only 1 movement will be performed each round, so run + c&j or run + pull-ups. We’ll need to move quickly through the run to have as much time as possible to accumulate reps of each movement (hence RUN, not jog). We rest 1 minute between each round.



  • Run Prep:

  • Frankensteins

  • Quad stretch

  • Daisy pickers

  • Knee hugs

  • Lunges

  • Backward heel taps (acl care)

  • Open/close gates

  • Side shuffle


  • Empty bar circuit

  • Build to WOD weight clean & Jerk

  • 3-5 Pull-ups between sets


4 x 3 min rounds:

400m run + max pull-ups

Rest 1 minute

400m run + max clean and jerks

Rest 1 minute

400m run + max pull-ups

Rest 1 minute

400m run + max clean and jerks


Hamstring stretch

Lat mash

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