WOD: Wednesday, November 27th, 2019

Warm-up: Group Dynamic

• Group Jog – 3 Laps
• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
• Banded Hamstring Stretch – 1 Minute per side

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Strength: Deadlift (12-15 Minutes)

• 5 Sets x 3 Reps @80% of 1 Rep Max

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Workout: For Time

• Buy In: 1000 Meter Row/ 2400 Meter Bike/ 800 Meter Run

-Then-

5 Rounds

• 14 Alternating Front Rack Lunges (75/55)
• 7 Burpee Box Jumps (24”/20”)

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Cardio Option: For Time

• Buy In: 1000 Meter Row/ 2400 Meter Bike/ 800 Meter Run

-Then-

5 Rounds

• 28 Weighted Switches (50/35)(24k/16k)
• 7 Burpee Box Jumps (24”/20”)

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Core: 4 Rounds

• 30 Mountain Climbers
• 30 Muffin Toppers (35/25)