WOD: Wednesday, November 7th, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute Per side

 

Pre-Game: 4 Rounds

  • Run the stairs
  • 3 Shoulder to Overhead (ascending weights)
  • 5 KB Goblet Squat (16k/12k)

 

Workout: 4 Rounds (4 Minutes On / :90s Off)

  • 400 Meter Run
  • 20 Wall Balls (20/14)
  • Max Shoulder to Overhead (155/105)

*Score is max shoulder to overhead per round

 

Cardio Option: 4 Rounds (4 Minute On / :90s Off)

  • 400 Meter Run
  • 20 Wall Balls (20/14)
  • Max Ring/Matador Dips

*Score is max ring/matador dips per round

 

Endurance: Assault Bike Tabata

  • :20s on, :10s off x 8 sets

 

Core: 4 Rounds

  • 20 Kick the Ceilings
  • 40 Flutter Kicks