WOD: Friday, November 9th, 2018

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • PVC Pass Throughs – 15 Reps
  • Pigeon Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the stairs
  • 3 Overhead Squats (ascending weights)
  • 3 Hang Power Snatches (ascending weighs)

 

Workout: For Time

2 Rounds

  • 9 Overhead Squats (75/55)
  • 9 Burpees Over Bar
  • 9 Hang Power Snatch (75/55)

-Calorie Row (50/35) OR Calorie Bike/Runner (40/30)-

2 Rounds

  • 7 Overhead Squats (95/65)
  • 7 Burpees Over Bar
  • 7 Hang Power Snatch (95/65)

-Calorie Row (50/35) OR Calorie Bike/Runner (40/30)-

2 RoundsĀ 

  • 5 Overhead Squats (105/75)
  • 5 Burpees Over Bar
  • 5 Hang Power Snatch (105/75)

 

Cardio Option: 4 Rounds

  • 10 Burpees to a Plate (45/35)
  • 20 GHD Sit ups
  • 30 Switches
  • 400 Meter Run

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back extensions