WOD: Friday, November 3rd, 2017

Warm-up: Group Dynamic

• Arm circles – :15 small, :15 big (both directions)
• PVC pass-throughs 10 Reps
• Hips wings – front/back side to side  – 10 Reps each

Workout: 4 Rounds (35 min Cap)

• 400M Row or 20 calorie Bike
• 30 American Kettlebell Swings (16K/12K)
• 20 Thrusters (75/55)
• 10 Bar Over Burpees

Between Rounds: 30 Weighted AbMat Sit-ups (15/10)

Cardio: 4 Rounds

• 800M Run
• 21 GHD Sit-ups
• 40 Switches
• 14 GHD Sit-ups

Strength: Bench Press

• 7 Sets of 3
• 55% of 1-Rep Max

Focus on Bar Speed

Core: 5 Rounds

• 15 GHD Sit-ups
• 15 GHD Back Extensions