WOD: Tuesday, November 14th, 2017

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Warm-up: Group Dynamic
  • PVC Pass Throughs – 12 Reps
  • PVC Front Rack Stretch – :45 each side
  • PVC Hip Swings – Front, Back, side to side 10 Reps
Pre-Game: 6 Rounds
  • 2 Front Squats (Ascending Weights)
  • 8 AbMat Sit-ups
  • 16 Double-Unders
Workout: 5 Rounds
  • 300M Run
  • 10 Toes to Bar
  • 5 Front Squats (235/140)* – No Rack
Recommended Weight: 65% of your 1-Rep Max Front Squat
Strength: Push Presses
  • 6 Sets of 2 – From the Ground
105% of 1-Rep Max Strict Press
Core: 5 Rounds
  • 15 Evil Wheels
  • 20 Muffin Toppers