WOD: Friday, November 9th, 2018

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps
• PVC Pass Throughs – 15 Reps
• Pigeon Stretch – 1 Minute per side

Pre-Game: 4 Rounds

• Run the stairs
• 3 Overhead Squats (ascending weights)
• 3 Hang Power Snatches (ascending weighs)

Workout: For Time

2 Rounds

• 9 Overhead Squats (75/55)
• 9 Burpees Over Bar
• 9 Hang Power Snatch (75/55)

-Calorie Row (50/35) OR Calorie Bike/Runner (40/30)-

2 Rounds

• 7 Overhead Squats (95/65)
• 7 Burpees Over Bar
• 7 Hang Power Snatch (95/65)

-Calorie Row (50/35) OR Calorie Bike/Runner (40/30)-

2 Rounds 

• 5 Overhead Squats (105/75)
• 5 Burpees Over Bar
• 5 Hang Power Snatch (105/75)

Cardio Option: 4 Rounds

• 10 Burpees to a Plate (45/35)
• 20 GHD Sit ups
• 30 Switches
• 400 Meter Run