WOD: Sunday, November 25th, 2018
Warm-up: Group Dynamic
- PVC Lateral Hop Tabata – 2 Minutes
- Samson Stretch – 1 Minute per side
Pre-Game: 3 Rounds
- Run the Stairs
- 3 Deadlifts (ascending weights)
- 5 KB Goblet Squats (16k/12k)
Workout: AMRAP Repeat
9 Minute AMRAP
- 300 Meter Run
- 18 Alternating Pistols
- 9 Deadlifts (155/105)
-Rest 2 Minutes-
9 Minute AMRAP
- 9 Deadlifts (155/105)
- 18 Alternating Pistols
- 300 Meter Run
*Pistol Scale/Modification= 24 KB Goblet Squats (24k/16k)
Cardio Option: AMRAP Repeats
9 Minute AMRAP
- 300 Meter Run
- 18 Alternating Pistols
- 18 Russian KB Swings (24k/16k)
-Rest 2 Minutes-
9 Minute AMRAP
- 18 Russian KB Swings (24k/16k)
- 18 Alternating Pistols
- 300 Meter Run
Core: 4 Rounds
- 10 Hanging Knee Raises
- :20s Hanging Knee Raise Hold
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