WOD: Thursday, November 21st, 2019

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Warm-up: Group Dynamic

  • Group Jog – 3 laps
  • PVC Pass Throughs – 15 Reps
  • PVC Lat Stretch – :30s per side x 3

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Pre-Game: 3 Rounds

  • (9/7) Calorie Row/Bike/Runner
  • 3 Power Snatches
  • 3 Strict Pull Ups / 5 Ring Rows

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Workout: For Time

  • 800 Meter Run
  • 30 Burpees
  • 20 Power Snatches (105/75)
  • 10 Rope Climbs
  • 20 Power Snatches (105/75)
  • 30 Burpees
  • 1000 Meter Row OR 2400 Meter Bike

Rope Climb Scale: 2:1 Strict Pull Ups OR Rope Ascents (20 Reps)

*You may choose to row or bike in the beginning and run at the end.

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Cardio Option: For Time

  • 800 Meter Run
  • 30 Burpees
  • 40 Rage Balls (20/15)
  • 10 Rope Climbs
  • 40 Rage Balls (20/15)
  • 30 Burpees
  • 1000 Meter Row OR 2400 Meter Bike

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Core: 5 Rounds

  • 30 Russian Twists (25/15)
  • :30s Hollow Hold