WOD: Wednesday, November 8th, 2017

Warm-up: Group Dynamic
  • Banded pull aparts – 20 Reps
  • Sumo Inchworms (5-4-3-2-1)

Pre-Game: 5 min AMRAP
  • 6 Dumbbell Snatches (Ascending Weights)
  • 6 Alternating Pistols
  • 6 American Kettlebell Swings
Workout: 5 Rounds
  • 20 Dumbbell Snatches (50/35)
  • 10 Alternating Pistols (24K/16K Kettlebell)
  • 15 Pull-ups
  • 10 Alternating Pistols (24/16K Kettlebell)
End with:
  • 20 Burpees
Strength: Power Cleans
  • 12 Perfect Singles @ 65% of 1-Rep Max (Any Style)
No Starfish & Catch in the Power Position
Core: 4 Rounds
  • 20 Rocky Style Sit-ups
  • 60 Flutter Kicks