WOD: Wednesday, October 30th, 2019

Warm-up: Group Dynamic 

• Jumping Jacks – 30 Reps
• Banded Shoulder Rotations – 10 Reps per side
• Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 9 Minute EMOM

• Minute 1: 150 Meter Row OR 100 Meter Runner
• Minute 2: 5 Shoulder to Overhead (ascending weights)
• Minute 3: 5 Tempo KB Goblet Squats (16k/12k)

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Workout: 21 Minute Ladder

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc…

• Shoulder to Overhead (115/85)
• Wall Balls (20/14)
• Toes to Bar

*Every 3 Rounds= 200 Meter Run

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Cardio Option: 21 Minute Ladder

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc…

• Atomic Sit Ups (25/15)
• Wall Balls (20/14)
• Toes to Bar

*Every 3 Rounds= 200 Meter Run

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Core: 5 Rounds

• 15 Long Sit Ups
• 30 Russian Twists (25/15)