WOD: Wednesday, November 4th, 2020
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
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