WOD: Wednesday, November 14th, 2018

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Warm-up: Group Dynamic

  • Jumping Jacks- 30 Reps
  • Banded Lat Pull Downs – 10 Reps Per side
  • Banded Shoulder Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds (10 Minute Cap)

  • 150 Meter Row OR 100 Meter Runner
  • 3 Strict Pull Ups OR 5 Ring Rows
  • 3 Power Snatches (ascending weights)

 

Workout: For Time 

  • Buy In: 750 Meter Row, 500 Meter Run, OR Calorie Bike (40/30)

-Then-

5 Rounds

  • 3 Rounds of Cindy
  • 6 Power Snatches (135/85)

*Cindy =

5 Pull ups , 10 Push Ups, 15 Air Squats

 

Cardio Option: For Time

  • Buy In: 750 Meter Row, 500 Meter Run, OR Calorie Bike (40/30)

-Then-

5 Rounds

  • 3 Rounds of Cindy
  • 12 American KB Swings (24k/16k)

 

Core: 4 Rounds

  • 30 Flutter Kicks
  • 30 Russian Twists (25/15)