WOD: Sunday, October 27th, 2019

Warm-up: Group Dynamic 

• 2 Minutes of Movement
• :20s of high knees, butt kicks, lateral hops
• Samson Stretch – 1 Min per side

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Pre-Game: 3 Rounds

• (9/7) Calorie Row/Bike/Runner
• 5 Thrusters (ascending weights)

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Workout: For Time

3 Rounds

• 12 Bar Over Burpees
• 12 Thrusters (95/65)

into

• -(50/35) Calorie Row OR (40/30) Calorie Bike/Runner-

into

3 Rounds

• 12 Thrusters (95/65)
• 12 Bar Over Burpees

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Cardio Option: For Time

3 Rounds

• 12 Burpees
• 12 Med-Ball Squat Cleans (20/14)

into

• -(50/35) Calorie Row OR (40/30) Calorie Bike/Runner-

into

3 Rounds

• 12 Med-Ball Squat Cleans (20/14)
• 12 Burpees

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Core: 5 Rounds

• 15 V-Ups
• 30 Muffin Toppers (35/25)