WOD: Monday, November 11th, 2019

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Squat to stand – 10 Reps
  • Samson Stretch – 1 Minute per side

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Strength: Back Squat (12 – 15 Minutes)

  • Build to a one rep max for the day

*Starting a new post open strength cycle, establish a baseline today

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Workout: AMRAP x 24 Minutes

  • 400 Meter Run
  • 24 Ab-Mat Sit Ups
  • 40 Double Unders
  • 12 DB/KB Hang Clean and Jerks (50/35)(24k/16k)

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Cardio Option: AMRAP x 24 Minutes

  • 400 Meter Run
  • 24 Ab-Mat Sit Ups
  • 40 Double Unders
  • 12 Burpees

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Core: 5 Rounds

  • 30 Bicycle Crunches
  • :30s 6 Inch Hold