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Wednesday 12/24/25

Warm-Up - 3 rounds

• 30 sec Row / Bike / Jog

• 10 Air Squats

• 10 Push-Ups

• 10 PVC pass through

• 20 sec Plank


Then:

• 5 light Deadlifts

• 5 light Hang Power Cleans

• 5 light Push Jerks


🎄 WOD – ~30 minutes


Part A – 15-Minute AMRAP

• 12 Deadlifts

• 9 Hang Power Cleans

• 6 Push Jerks


Score: Total rounds + reps


Rest – 3 minutes


Part B – 12-Minute AMRAP

• 15 Wall Balls (20/14)

• 12 Toes-to-Bar

• 9 Burpees

 
 
 

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