WOD: Sunday, November 17th, 2019

Warm-up: Group Dynamic                      

• Lateral Hop Tabata – 2 Minutes
• Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

• (9/7) Calorie Row/Bike/Runner
• 5 Ground to Overhead (ascending weights)

*Build to heaviest weight in workout and back it down for the beginning of the wod.

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Workout: For Time

• (30/24) Calorie Row/Bike/Runner

-Into-

2 Rounds

• 40 Double Unders
• 20 Ground to Overhead (75/55)

-into-

• (30/24) Calorie Row/Bike/Runner

-into-

2 Rounds

• 30 Double Unders
• 15 Ground to Overhead (95/65)

-into-

• (30/24) Calorie Row/Bike/Runner

-into-

2 Rounds

• 20 Double Unders
• 10 Ground to Overhead (105/75)

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Cardio Option: For Time

• (30/24) Calorie Row/Bike/Runner

-Into-

2 Rounds

• 40 Double Unders
• 20 Atomic Sit Ups (25/15)

-into-

• (30/24) Calorie Row/Bike/Runner

-into-

2 Rounds

• 30 Double Unders
• 15 Atomic Sit Ups (25/15)

-into-

• (30/24) Calorie Row/Bike/Runner

-into-

2 Rounds

• 20 Double Unders
• 10 Atomic Sit Ups (25/15)

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Core: 4 Rounds

• 15 Long Sit Ups
• :30s Hollow Hold