WOD: Saturday, November 7th, 2020

Warm-up: Group Dynamic

• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
• PVC Pass Throughs – 10 SLOW Reps 
• PVC Lat / Shoulder Stretch – :30s per side x 3

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Pre-Game: 4 Rounds 

• 100 Meter Run 
• 3 Power Snatches (ascending weights)
• :15s Hanging Knee Raise Hold 

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Workout: Every 5 Minutes x 4 Rounds

• Buy In: 200 Meter Run 

-In remaining time, AMRAP of:

• 4 Toes 2 Bar 
• 4 Power Snatch (105/75)
• 4 Burpees Over Bar 

*Score is total number of rounds completed after all 4 intervals. Add up full rounds first and then add in partial reps as well.

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Cardio Option: Every 5 minutes x 4 Rounds

• Buy In: 200 Meter Run 

-In remaining time, AMRAP of:

• 4 Toes 2 Bar 
• 4 Rage Balls (20/15)
• 4 Burpees Over Bar 

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Core: 4 Rounds 

• 15 Long Sit Ups 
• 30 Flutter Kicks