WOD: Monday, November 6th, 2017

Warm-up: Group Dynamic

• PVC Pass Throughs – 12 Reps
• PVC Overhead Squats (:03 Descent) – 10 Reps
• 25 Jumping Jacks

Strength: Front Squats (From the Rack)

• 5 Sets of 5

60% of 1-Rep Max

Workout:

3 – 6 – 9 – 12 – 9 – 6 – 3

• Overhead Squats (125/80)

Between Rounds

• 200 m run
• 24 Weighted Switches (35/25)

Core: 4 Rounds

• 15 Plate Rainbows
• 30 Russian Twists (25/15)