WOD: Saturday, November 10th, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Toe Touches – 10 SLOW Reps
  • Samson Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • 150 Meter Row OR 100 Meter Runner
  • 3 Power Cleans (ascending weights)
  • :10s Hanging Knee Raise Hold

 

Workout: For Time

12-10-8-6-4-2

  • Toes 2 Bar
  • Power Cleans (ascending weights)

12- (95/65)

10- (115/85)

8- (135/95)

6- (155/105)

4- (185/115)

2- (205/125)

*After each Round = 300 Meter Run

 

Cardio Option: For Time

12-10-8-6-4-2

  • Toes 2 Bar

24-20-16-12-8-4

  • Rage Balls (20/15)

*After Each Round = 300 Meter Run

 

Strength: Bench Press

  • 4 Sets x 8 Reps @70-75%

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations