WOD: Tuesday, November 5th, 2019

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • PVC Pass Throughs – 15 Reps
  • Pigeon Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

  • 150 Meter Row OR 100 Meter Runner
  • 3 Squat Snatches (ascending weights)
  • :10s Chin over bar Hold

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Workout: For Time

3 Rounds

  • (15/12) Calorie Row/Bike/Runner
  • 9 Squat Snatches (95/65)
  • (6/3) Strict Pull Ups

-500 Meter Run-

3 Rounds

  • (6/3) Strict Pull Ups
  • 9 Squat Snatches (95/65)
  • (15/12) Calorie Row/Bike/Runner

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Cardio Option: For Time

3 Rounds

  • (15/12) Calorie Row/Bike/Runner
  • 18 Med-Ball Squat Cleans (20/14)
  • (6/3) Strict Pull Ups

-500 Meter Run-

3 Rounds

  • (6/3) Strict Pull Ups
  • 18 Med-Ball Squat Cleans (20/14)
  • (15/12) Calorie Row/Bike/Runner

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Core: 5 Rounds

  • 30 Bicycle Crunches
  • :30s Hollow Hold