WOD: Friday, November 22nd, 2019

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Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • Banded Lat Pull Downs – 10 Reps per side
  • Banded Lat Stretch – 1 Minute per side

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Strength: Strict Press (12 – 15 Minutes)

  • 5 sets x 5 Reps @70% of 1-Rep Max

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Workout: Every 3 Minutes for 6 Rounds

  • 300 Meter Run
  • Max Reps

Rounds 1 & 4: Max Ab-Mat Sit Ups

Rounds 2 & 5: Max Hang Squat Cleans (95/65)

Rounds 3 & 6: Max Double Unders

*Rest 2 Minutes after Round 3

**2 Scores, accumulation from round 1-3 and 4-6

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Cardio Option: Every 3 Minutes for 6 Rounds

  • 300 Meter Run
  • Max Reps

Rounds 1 & 4: Max Ab-Mat Sit Ups

Rounds 2 & 5: Max Med-Ball Jump Squats (20/14)

Rounds 3 & 6: Max Double Unders

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Core: 5 Rounds

  • 15 GHD Sit Ups
  • 15 GHD Back Extensions