WOD: Thursday, November 14th, 2019

Warm-up: Group Dynamic

• 2 Minutes of Movement
• :20s of High Knees, Butt kicks, lateral hops
• Couch Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

• 150 Meter Row OR 100 Meter Runner
• 5 Thrusters (ascending weights)
• :15s Hanging Knee Raise HOLD

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Workout: 3 Rounds

• (24/21) Calorie Row/Bike/Runner
• Thrusters (ascending weights / descending reps)
• 24 Toes 2 Bar

Round 1: 12 Reps (95/65)

Round 2: 8 Reps (115/ 75)

Round 3: 4 Reps (135/85)

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Cardio Option: 3 Rounds

• (24/21) Calorie Row/Bike/Runner
• 24 Med-Ball Jump Squats (20/14)
• 24 Toes 2 Bar

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Core: 5 Rounds

• 15 Ab-Wheels
• 30 Muffin Toppers (35/25)