WOD: Tuesday, November 26th, 2019

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Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s of high knees, butt kicks, lateral hops
  • PVC Pass Throughs – 15 Reps

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Pre-Game: 9 Minute EMOM

  • Min 1: Run the stairs
  • Min 2: 5 Power Snatches (ascending weights)
  • Min 3: 5 Hanging Knee Raises + :15s HOLD

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Workout: AMRAP + For Time

AMRAP x 15 Minutes

  • (11/9) Calorie Row/Bike/Runner
  • 7 Toes 2 Bar
  • 5 Power Snatches (115/85)

-Rest 2 Minutes-

For Time

  • 300 Meter Run
  • 15 Toes 2 Bar
  • 15 Power Snatches (115/85)
  • 300 Meter Run

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Cardio Option: AMRAP + For Time

AMRAP x 15 Minutes

  • (11/9) Calorie Row/Bike/Runner
  • 7 Toes 2 Bar
  • 5 American KB Swings (24k/16k)

-Rest 2 Minutes-

For Time

  • 300 Meter Run
  • 15 Toes 2 Bar
  • 30 American KB Swings (24k/16k)
  • 300 Meter Run

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Core: 5 Rounds

  • 15 Ab-wheels
  • 30 Side Crunches