WOD: Thursday, November 16th, 2017

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Warm-up: Group Dynamic
  • Jumping jacks – 25 Reps
  • Banded pull aparts – 20 Reps
  • Supermans – 10 reps
Pre-Game: 3 Rounds (Set up & Movement Demo)
  • 1 Rope Climb
  • 4 Wallballs (20/14)
  • 4 Box Jumps (24/20)
  • 4 Kettlebell High Pulls (24K/16K)
Workout: 4 Rounds (1-Minute Each Station / No Transition)
  • Minute 1: 3 Rope Climbs
  • Minute 2: 18 Wallballs (20/14)
  • Minute 3: 18 Box Jump Overs (24/20)
  • Minute 4: 18 Kettlebell High Pulls (24K/16K)
  • Minute 5: Max Calories Assault Bike
  • Minute 6: Rest
Score is Assault Bike Calories
Rx: Must Get ALL the Reps at the Rx Weights/Height
Endurance: 8 Rounds of Switches 
24 Switches / 20 Second Rest Between Rounds
Core: 4 Rounds
  • 20 Hollow Rocks
  • 20 Second Low Plank