WOD: Friday, November 15th, 2019

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Lat Stretch – 1 Minute per side

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Strength: Strict Press (12 – 15 Minutes)

  • Build to a heavy single strict press from the rack

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Workout: For Time

3 Rounds

  • 10 Power Snatches (95/65)
  • 8 Bar Over Burpees

-300 Meter Run-

3 Rounds

  • 10 Pull Ups
  • 8 Bar Over Burpees

-300 Meter Run-

  • 30 Bar Over Burpees

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Cardio Option: For Time

3 Rounds

  • 20 Rage Balls (20/15)
  • 8 Bar Over Burpees

-300 Meter Run-

3 Rounds

  • 10 Pull Ups
  • 8 Bar Over Burpees

-300 Meter Run-

  • 30 Bar Over Burpees

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Core: 5 Rounds

  • 15 GHD Sit Ups
  • 15 GHD Back Extensions