WOD: Monday, November 18th, 2019

Warm-up: Group Dynamic

• Group Jog – 3 Laps
• Sumo Inchworm Push ups – 5-4-3-2-1 Reps
• Pigeon Stretch – 1 Minute Per side

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Strength: Back Squat (15 Minutes)

• 5 Sets x 5 Reps @70% of 1 Rep Max

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Workout: 4 Rounds (5 Minute AMRAP / 1 Minute Rest)

• Buy In: 350 Meter Row / 300 Meter Run / 900 Meter Bike

-in remaining time, AMRAP of:

• 12 DB/KB Single Arm Thrusters (50/35)(24k/16k)
• 6 Box Jump Overs (24”/20”)

*4 separate scores, one for each AMRAP

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Cardio Option: 4 Rounds (5 Minute AMRAP / 1 Minute Rest)

• Buy In: 350 Meter Row / 300 Meter Run / 900 Meter Bike

-in remaining time, AMRAP of:

• 12 Med-Ball Squat Cleans (20/14)
• 6 Box Jump Overs (24”/20”)

*4 separate scores, one for each AMRAP

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Core: 5 Rounds

• 15 V-Ups
• 30 Bicycle Crunches