WOD: Saturday, November 24th, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • PVC Pass Throughs – 15 Reps
  • Pigeon Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds 

  • 150 Meter Row OR 100 Meter Run
  • 3 Front Squats (ascending weights)
  • 3 Strict Pull ups OR 5 Ring Rows

 

Workout: 5 Rounds

  • (18/15) Calorie Row OR (15/12) Calorie Bike/Runner
  • 12 Pull Ups
  • Front Squats (increasing weights)

Round 1: 9 Reps (135/95)

Round 2: 7 Reps (155/105)

Round 3: 5 Reps (185/115)

Round 4: 3 Reps (205/125)

Round 5: 1 Rep (225/145)

*All front squats are from the floor, squat cleans count as a rep

 

Strength: Bench Press

  • 4 sets x 2 Reps @ 85-90% of 1-Rep max

 

Core: 4 Rounds

  • 15 V-Ups
  • :30s Plank on Hands