WOD: Sunday, November 10th, 2019

Warm-up: Group Dynamic

• Group Jog – 3 Laps
• PVC Pass Throughs – 15 Reps
• PVC Lat Stretch – :30s per side x 3

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Pre-Game: 9 Minute EMOM

• Min 1: Run the stairs
• Min 2: 5 Hang Power Cleans (ascending weights)
• Min 3: 5 Hanging Knee Raises + :10s HOLD

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Workout: For Time

• Buy In: 800 Meter Run

-Then-

20 – 16 – 12 – 8 – 4

• Hang Power Cleans (105/75)
• Toes 2 Bar

-Then-

• Buy Out: 800 Meter Run

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Cardio Option: For Time

• Buy In: 800 Meter Run

-Then-

20 – 16 – 12 – 8 – 4

• Burpee Rage Balls (20/15)
• Toes 2 Bar

-Then-

• Buy Out: 800 Meter Run

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Core: 5 Rounds

• 15 V-Ups
• 30 Russian Twists (25/15)