WOD: Wednesday, November 4th, 2020

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Warm-up: Group Dynamic

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

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Strength: Clean Complex (12 – 15 Minutes)

4 Sets @ 80-85% 

  • 2 Clean Grip Deadlifts 
  • 2 Cleans (Power OR Squat)
  • 2 Front Squats 

*Must hang on to the bar for all 6 reps

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Workout: AMRAP x 18 Minutes 

  • (16/12) Calorie Row OR Bike 
  • 8 Hang Squat Cleans (115/85) 
  • 4 Strict Handstand Push Ups 

Every 3 minutes (not including 0:00) complete:

  • 100 Meter Run 

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Cardio Option: AMRAP x 18 Minutes 

  • (16/12) Calorie Row OR Bike 
  • 8 Med-Ball Squat Cleans (20/14)
  • 4 Strict Handstand Push Ups 

Every 3 minutes (not including 0:00) complete:

  • 100 Meter Run 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (14/10)
  • :20s Hanging Knee Raise Hold