WOD: Friday, November 8th, 2019

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Pigeon Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

  • 150 Meter Row OR 100 Meter Runner
  • 5 Back Squats (ascending weights) *from the floor
  • 5 Broad Jumps

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Workout: Every 5 Minutes for 4 Rounds

  • 300 Meter Run / 350 Meter Row / 900 Meter Bike
  • 35 Double Unders
  • 15 Box Jump Overs (24”/20”)
  • *Max Back Squats (125/80)

Score is max back squats across all 4 rounds

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Cardio Option: Every 5 Minutes for 4 Rounds

  • 300 Meter Run / 350 Meter Row / 900 Meter Bike
  • 35 Double Unders
  • 15 Box Jump Overs (24”/20”)
  • *Max Goblet Squats (24k/16k)

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Skill: Open “20.5”

  • Work on any skill that you may be nervous about for 20.5

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Core: 5 Rounds

  • 15 GHD Sit Ups
  • 15 GHD Back Extensions