WOD: Monday, November 19th, 2018

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Warm-up: Group Dynamic

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

 

Strength: Snatch (12-15 Minutes)

  • Build to a one rep max squat or power snatch

 

Workout: For Time

  • Buy In: 50 Switches

-Then-

4 Rounds

  • 21 Wall Balls (20/14)
  • 15 Hang Power Snatches (75/55)
  • 9 Overhead Squats (75/55)

-Then-

  • Buy Out: 50 Switches

 

Cardio Option: For Time

  • Buy In: 50 Switches

-Then-

4 Rounds

  • 21 Wall Balls (20/14)
  • 15 GHD Sit Ups
  • 9 Jump Squats

-Then-

  • Buy Out: 50 Switches

 

Core: 5 Rounds

  • 20 Reach the Ceilings
  • 20 Kick the Ceilings