WOD: Sunday, November 1st, 2020

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Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • PVC Pass Throughs – 15 SLOW Reps
  • Childs Pose – 1:30 HOLD 

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Pre-Game: 3 Rounds 

  • 100 Meter Run 
  • 3 Power Snatches (ascending weights)
  • 3 Strict Pull Ups

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Workout: For Time 

2 Rounds 

  • 200 Meter Run 
  • 8 Power Snatches (105/75)
  • 8 Pull Ups 

-Directly Into-

2 Rounds 

  • 400 Meter Run 
  • 16 Alternating DB Snatch (50/35) 
  • 8 Pull Ups 

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Cardio Option: For Time 

4 Rounds 

  • 400 Meter Run 
  • 12 Burpee – Rage Balls (20/15)
  • 8 Pull Ups 

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Core: 5 Rounds 

  • 20 Reach the ceilings 
  • 20 Kick the ceilings