WOD: Wednesday, November 6th, 2019

Warm-up: Group Dynamic

• Group Jog – 3 Laps
• Toe Touches – 10 SLOW Reps
• Couch Stretch – 1 Minute per side

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Pre-Game: 3 Rounds

• (9/7) Calorie Row/Bike/Runner
• 6 Alternating front rack lunges
• :15s Hollow Hold

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Workout: AMRAP x 21 Minutes

• 13 Burpees Over the Bar
• 10 Alternating Front Rack Lunges (75/55)
• 7 Toes 2 Bar

*Every 3 Minutes Complete: 200 Meter Run OR 250 Meter Row

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Cardio Option: AMRAP x 21 Minutes

• 13 Burpees Over the Bar
• 20 Switches
• 7 Toes 2 Bar

*Every 3 Minutes Complete: 200 Meter Run OR 250 Meter Row

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Core: 4 Rounds

• 20 Weighted Reach The ceilings (25/15)
• 20 Kick the ceilings