WOD: Wednesday, November 21st, 2018

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of High Knees, Butt Kicks, PVC lateral hops
  • Samson Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • 150 Meter Row OR 100 Meter Runner
  • 3 Power Cleans (ascending weights)
  • :10s Hanging Knee Raise Hold

 

Workout: For Time

  • Buy In: 800 Meter Run

-Then-

4 Rounds

  • 36 Double Unders
  • 18 Power Cleans (115/85)
  • 9 Toes 2 Bar

 

Cardio Option: For Time

  • Buy In: 800 Meter Run

-Then-

4 Rounds

  • 36 Double Unders
  • 24 Med Ball Cleans (20/14)
  • 9 Toes 2 Bar

 

Core: 5 Rounds

  • 15 Ab-Wheels
  • :30s Superman Hold