WOD: Monday, November 25th, 2019

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Pigeon Stretch – 1 Minute Per side

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Strength: Back Squat (15 Minutes)

  • 5 Sets x 3 Reps @80% of 1 Rep Max

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Workout: For Time

3 Rounds

  • 15 Sumo Deadlift High Pulls (75/55)
  • 12 Pull Ups
  • 9 Thrusters (75/55)

-800 Meter Run-

3 Rounds

  • 9 Thrusters (75/55)
  • 12 Pull Ups
  • 15 Sumo Deadlift High Pulls (75/55)

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Cardio Option: For Time

3 Rounds

  • 15 KB High Pulls (24k/16k)
  • 12 Pull Ups
  • 9 Atomic Sit Ups (25/15)

-800 Meter Run-

3 Rounds

  • 9 Atomic Sit Ups (25/15)
  • 12 Pull Ups
  • 15 KB High Pulls (24k/16k)

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Core: 4 Rounds

  • 10 Hanging Knee Raises
  • 30 Russian Twists (25/15)