WOD: Friday, November 1st, 2019

Warm-up: Group Dynamic 

• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
• Pigeon Stretch – 1 Minute per side             

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Pre-Game: 3 Rounds

• Run the Stairs
• 3 Hang Power Snatches (ascending weights)
• 3 Strict Pull Ups OR 5 Ring Rows

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Workout: 3 Rounds (7 Minute AMRAP / 1 Minute Rest)

• Buy In: 400 Meter Run

-In remaining time, AMRAP of:

• 7 Hang Power Snatches (95/65)
• 7 Pull Ups
• 250 Meter Row / 600 Meter Bike / 200 Meter Run

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Cardio Option: 3 Rounds (7 Minute AMRAP / 1 Minute Rest)

• Buy In: 400 Meter Run

-In remaining time, AMRAP of:

• 14 Med-Ball Jump Squats (20/14)
• 7 Pull Ups
• 250 Meter Row / 600 Meter Bike / 200 Meter Run

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Skill: 20.4 Prep

• Practice any movement that you may be nervous for 20.4

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Core: 5 Rounds

• 15 GHD Sit Ups
• 15 GHD Back Extensions