WOD: Friday, November 29th, 2019 (Normal schedule)

Warm-up: Group Dynamic

• Banded Lat Pull Downs – 10 Reps per side
• Banded Shoulder Rotations – 10 Reps per side
• Banded Shoulder Stretch – 1 Minute per side

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Strength: Strict Press

• 5 Sets x 3 Reps @80% of 1-Rep Max

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Workout: 4 Rounds (4 Minute AMRAP / 1 Minute Rest)

• Buy In: 30 Med-Ball Jump Squats (20/14)

-In remaining time, AMRAP of:

• 30 Double Unders
• 10 DB Power Snatches (50/35)

*Four separate scores, one for each “round”

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Cardio Option: 4 Rounds (4 Minute AMRAP / 1 Minute Rest)

• Buy In: 30 Med-Ball Jump Squats (20/14)

-In remaining time, AMRAP of:

• 30 Double Unders
• 10 Rage Balls (20/15)

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Core: 5 Rounds

• 15 GHD Sit ups
• 15 GHD Back Extensions