WOD: Tuesday, November 12th, 2019
Warm-up: Group Dynamic
- KB Goblet Squat Tabata – 2 Minutes
- Pigeon Stretch – 1 Minute Per side
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Pre-Game: 4 Rounds
- Run the stairs
- 3 Squat Cleans (ascending weights)
- 5 Jump Squats
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Workout: 4 Rounds ( 4 Minutes ON / :90s Rest b/w)
- (18/15) Calorie Row/Bike/Runner
- 9 Squat Cleans (115/85)
- *Max Burpee Box Jumps in remaining time
4 Separate scores, one score for each individual round.
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Cardio Option: 4 Rounds (4 Minutes ON / :90s Rest b/w)
- (18/15) Calorie Row/Bike/Runner
- 15 Med-Ball Squat Cleans (20/14)
- *Max Burpee Box Jumps in remaining time
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Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations
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