WOD: Tuesday, November 19th, 2019

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps
• Banded Shoulder Rotations – 10 Reps Per side
• Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

• 150 Meter Row OR 100 Meter Runner
• 3 Hang Power Cleans (ascending weights)
• 3 Shoulder to Overhead (ascending weights)

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Workout: 10 Rounds  

• 8 Toes 2 Bar  
• 4 Hang Power Cleans (135/85)
• 2 Shoulder To Overhead (135/85)

*Every 2 Rounds complete: 200 Meter Run

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Cardio Option: 10 Rounds

• 8 Toes 2 Bar
• 6 Russian KB Swings (24k/16k)
• 4 Burpees

*Every 2 Rounds complete: 200 Meter Run

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Core: 4 Rounds

• 20 Reach the ceilings
• 20 Kick the ceilings