WOD: Monday, November 2nd, 2020

Warm-up: Group Dynamic

  • Jump Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold / :10s of jump squats 
  • Pigeon Stretch – 1 Minute per side 

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Strength: Clean (12 – 15 Minutes)

  • 5 Sets x 2 Reps @80-85% 

*Focus on making each double look identical instead of touch and go reps

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Workout: AMRAP Repeats 

AMRAP x 9 Minutes 

  • 36 Double Unders 
  • 9 Burpees 
  • 9 Thrusters (95/65)

-Rest 2 Minutes-

AMRAP x 7 Minutes 

  • 28 Double Unders 
  • 7 Bar over Burpees 
  • 7 Thrusters (95/65)

-Rest 2 Minutes-

AMRAP x 5 Minutes 

  • 20 Double Unders 
  • 5 Lateral Pogo Burpees 
  • 5 Thrusters (95/65)

*3 Seperate scores, one for each AMRAP 

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Cardio Option:  AMRAP Repeats 

AMRAP x 9 Minutes 

  • 36 Double Unders 
  • 9 Burpees 
  • 9 KB Goblet Squats (24k/16k)

-Rest 2 Minutes-

AMRAP x 7 Minutes 

  • 28 Double Unders 
  • 7 Bar over Burpees 
  • 7 KB Goblet Squats (24k/16k)

-Rest 2 Minutes-

AMRAP x 5 Minutes 

  • 20 Double Unders 
  • 5 Lateral Pogo Burpees 
  • 5 KB Goblet Squats (24k/16k)

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Core: 4 Rounds 

  • 15 Tuck Ups 
  • 30 Bicycle Crunches