WOD: Thursday, November 2nd, 2017

Warm-up: Group Dynamic

Banded pull aparts – 20 reps

Banded front rack stretch, 60 second hold per side

Sampson stretch 45 seconds per side

Strength: Back Squats

8-Minutes to Work to A Heavy

Workout Gear ONLY – No Extra Toys

Workout:

9 – 6 – 3

Squat Cleans (135/85)

Box Jumps (30/24)

500M Run

6 – 4 – 2

Squat Cleans (185/115)

Box Jump Up & Overs (30/24)

500M Run

3 – 2 – 1

Squat Cleans (225/135)

Burpee Box Jump Up & Overs (30/24)

Skill: Dips

EMOM: Accumulate 72 Reps (Ring or Matador)

Keep the Same Number Each Minute

Core: 6 Rounds

12 Plate Rainbows (15/10)

12 Muffin Toppers