WOD: Saturday, November 3rd, 2018

Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Banded Shoulder Rotations – 10 Reps per side
  • Pigeon Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds (10 Minute Cap)

  • Run the stairs
  • 5 KB Goblet Squats (16k/12k)
  • 3 Power Snatches (ascending weights)

 

Workout: 10 Rounds (30 Minute Cap)

  • 200 Meter Run
  • 15 Wall Balls (20/14)
  • 3 Power Snatches (135/85)

 

Cardio Option: 10 Rounds (30 Minute Cap)

  • 200 Meter Run
  • 15 Wall Balls (20/14)
  • 10 American KB Swings (24k/16k)

 

Strength: Bench Press

  • 4 sets x 10 Reps @light-moderate weight

 

Core: 4 Rounds

  • 30 Mountain Climbers
  • :30s Plank on Hands