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