WOD: Thursday, October 24th, 2019

Warm-up: Group Dynamic  

• Group Jog – 3 Laps
• Squat to Stand – 10 Reps
• Pigeon Stretch – 1 Minute per side

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Pre-Game: 3 Rounds

• (10/8) Calorie Row/Bike/Runner
• 5 KB Goblet Squats (16k/12k)
• 3 Power Cleans (ascending weights)

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Workout: Every 5 Minutes for 5 Rounds

• 300 Meter Run
• 21 Wall Balls (20/14)
• 9 Power Cleans (135/85)
• *Max Calorie Row/Bike/Runner

Score is max calories across all 5 rounds

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Cardio Option: Every 5 Minutes for 5 Rounds

• 300 Meter Run
• 21 Wall Balls (20/14)
• 21 Rage Balls (20/15)
• *Max Calorie Row/Bike/Runner

Score is max calories across all 5 rounds

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Core: 4 Rounds

• 30 Mountain Climbers
• 30 Side Crunches