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WOD – Sat, May 10

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Clamtown CF – Location – WOD

General Warm-up (No Measure)

1 set:

20 Jumping Jacks

:20 second plank

:20 second Handstand Hold

1 set:

50′ Bear Crawl

10 good mornings

10 Up Downs

1 set:

5 Inchworm w/ Pushup

10 PVC Deadlift

5 Synchro Burpees

Clean and Jerk Review

2025 Team Semifinals Workout #1 (Time)

Rx

5 rounds for time of:

15 clean and jerks (95/135)

20 synchro line-facing burpees

Intermediate

5 rounds for time of:

15 clean and jerks v(65/95)

20 synchro line-facing burpees

Beginner

5 rounds for time of:

15 clean and press (35/45)

20 burpees (shared)

Time cap: 15 minutes

Skill Work (Checkmark)

Post workout

3 sets:

50 flutter kicks

25 AbMat sit-ups

Stretching (Checkmark)

1 set:

1:00 pigeon pose/leg

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