WOD: Monday, November 4th, 2019

Warm-up: Group Dynamic

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

——————————————————————————————————–

Pre-Game: 4 Rounds

• Run the stairs
• 3 Clusters (ascending weights)
• 5 KB Goblet Squats (16k/12k)

——————————————————————————————————–

Workout: For Time

• Buy In: 1000 Meter Row / 2400 Meter Bike / 800 Meter Run

-Then-

36 – 27 – 18

• Wall Balls (20/14)

12 – 9 – 6

• Clusters (105/75)

-Then-

• Buy Out: 1000 Meter Row / 2400 Meter Bike / 800 Meter Run

——————————————————————————————————–

Cardio Option: For Time

• Buy In: 1000 Meter Row / 2400 Meter Bike / 800 Meter Run

-Then-

36 – 27 – 18

• Wall Balls (20/14)

24 – 18 – 12

• Atomic Sit Ups (25/15)

-Then-

• Buy Out: 1000 Meter Row / 2400 Meter Bike / 800 Meter Run

——————————————————————————————————–

Core: 4 Rounds

• 10 Banded Paloff Presses
• 10 Banded Rotations