WOD: Saturday, November 16th, 2019

Warm-up: Group Dynamic

• KB Goblet Squat Tabata – 2 Minutes
• Samson Stretch – 1 Minute Per side

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Pre-Game: 4 Rounds (12 Minute Cap)

• Run the stairs
• 3 Front Squats (ascending weights)
• :15s Wall Sit

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Workout: For Time

• Buy In: 50 Weighted Switches (50/35)(24k/16k)

-Then-

15 – 12 – 9 – 6 – 3

• Front Squats (135/85)
• Calorie Row/Bike/Runner

-Then-

• Buy Out: 50 Weighted Switches (50/35)(24k/16k)

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Cardio Option: For Time

• Buy In: 50 Weighted Switches (50/35)(24k/16k)

-Then-

30 – 24 – 18 – 12 – 6

• DB/KB Goblet Squats (50/35)(24k/16k)

15 – 12 – 9 – 6 – 3

• Calorie Row/Bike/Runner

-Then-

• Buy Out: 50 Weighted Switches (50/35)(24k/16k)

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Strength: Bench Press

• Build to a heavy single Bench press

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Core: 4 Rounds

• 10 Hanging Knee Raises
• :20s Hanging Knee Raise Hold