WOD: Monday, November 13th, 2017

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Warm-up: Group Dynamic

  • Arm circles – :15 big, :15 small (both direction)
  • Sampson Stretch – :45 per side
  • PVC OHS – 10 Reps on a 3 count

 

 

Workout: Death by EMOM (5-Minute Cycles)

  • Minute 1: 4 Plate Burpees & 3 Squat Snatches
  • Minute 2: 4 Plate Burpees & 4 Squat Snatches
  • Minute 3: 4 Plate Burpees & 5 Squat Snatches
  • Minute 4: 4 Plate Burpees & 6 Squat Snatches
  • Minute 5: 4 Plate Burpees & Weight Change

Men Rx (75 / 85 / 95 / 105 / 115 / 125…. etc)

Women Rx (55 / 60 / 65 / 70 / 75 / 80…. etc)

 

*All Plate Burpees: 45# Plate

** Workout is over when you can’t complete the work in the Minute

*** 15-Minute Minimum – Score is the Last Round Completed

 

Strength: Front Squats

  • 6 Sets of 2 Reps

1 ¼ Front Squats @ 75% of 1-Rep Max

 

Core: 4 Rounds

  • 15 Long Sit-ups
  • 30 Second Elbow Plank