WOD: Wednesday, November 20th, 2019

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Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s of high knees, butt kicks, lateral hops
  • Banded Hamstring Stretch – 1 Minute per side

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Strength: Deadlift (15 Minutes)

  • 5 Sets x 5 Reps @70% of 1 Rep Max

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Workout: 18 Minute Ladder

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, … etc

  • Pistol Squats (each side)
  • Overhead Squats (75/55)
  • Calorie Row/Bike/Runner

*Pistol Squat Scale: KB Goblet Squats (24k/16k)

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Cardio Option: 18 Minute Ladder

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, … etc

  • Pistol Squats (each side)
  • Atomic Sit Ups (25/15)
  • Calorie Row/Bike/Runner

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Core: 4 Rounds

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