WOD: Monday, October 21st, 2019

Warm-up: Group Dynamic    

• Jumping Jacks – 30 Reps
• Sumo Inchworm Push ups – 5-4-3-2-1 Reps
• Couch Stretch – 1 Minute Per side

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Pre Game: 4 Rounds

• 150 Meter Row OR 100 Meter Runner
• 3 Hang Squat Cleans (ascending weights)
• :15s Plank on hands

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Workout: 4 Rounds ( 4 Minutes On / 1 Minute OFF)

• 300 Meter Run
• 60 Switches
• Max Hang Squat Cleans (125/85) / Max Burpees Over the Bar

*Rounds 1 and 3= Max Hang squat cleans

*Rounds 2 and 4= Max Burpees Over the Bar

4 separate scores, 1 for each round

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Cardio Option: 4 Rounds (4 Minutes ON / 1 Minute OFF)

• 300 Meter Run
• 60 Switches
• Max Med-Ball Squat Cleans (20/14) / Max Burpees

*Rounds 1 and 3= Max Med-Ball Squat Cleans

*Rounds 2 and 4= Max Burpees

4 separate scores, 1 for each round

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Core: 4 Rounds

• 20 Weighted reach the ceilings (25/15)
• 20 Kick the ceilings