WOD: Wednesday, November 21st, 2018
Warm-up: Group Dynamic
- 2 Minutes of Movement
- :20s of High Knees, Butt Kicks, PVC lateral hops
- 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
- Buy In: 800 Meter Run
-Then-
4 Rounds
- 36 Double Unders
- 18 Power Cleans (115/85)
- 9 Toes 2 Bar
Cardio Option: For Time
- Buy In: 800 Meter Run
-Then-
4 Rounds
- 36 Double Unders
- 24 Med Ball Cleans (20/14)
- 9 Toes 2 Bar
Core: 5 Rounds
- 15 Ab-Wheels
- :30s Superman Hold
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