WOD: Thursday, November 1st, 2018

Warm-up: Group Dynamic

• KB Goblet Squat Tabata – 2 Minutes
• Samson Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

• 30 Double Unders
• 3 Thrusters (ascending weights)
• :10s Knee to chest hold from pull up bar

 

Workout: 3 Cycles (2 Rounds per Cycle)

Cycle 1 (2 Rounds)

• 15 Burpees Over the Bar
• 12 Thrusters (95/65)
• 9 Toes 2 Bar

Cycle 2 (2 Rounds)

• 12 Burpees over the Bar
• 9 Thrusters (115/85)
• 6 Toes 2 Bar

Cycle 3 (2 Rounds)

• 9 Burpees Over the Bar
• 6 Thrusters (135/95)
• 3 Toes 2 Bar

*B/W Cycles: 500 Meter Run

Cardio Option: 3 Cycles (2 Rounds per cycle)

Cycle 1 (2 Rounds)

• 15 Burpees to a plate
• 24 Med Ball Cleans (20/14)
• 9 Toes 2 Bar

Cycle 2 (2 Rounds)

• 12 Burpees to a plate
• 18 Med Ball Cleans (20/14)
• 6 Toes 2 Bar

Cycle 3 (2 Rounds)

• 9 Burpees to a plate
• 12 Med Ball Cleans (20/14)
• 3 Toes 2 Bar

*B/W Cycles: 500 Meter Run