WOD: Sunday, November 8th, 2020

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Warm-up: Group Dynamic

  • Air Squat Tabata – 2 Minutes
  • :20s Bottom of squat hold / :10s of Air Squats
  • Pigeon Stretch – 1 Minute per side

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Pre-Game: 3 Rounds (9 Min Cap)

  • 200 Meter Run 
  • 5 Thrusters (ascending weights)
  • :15s Hollow Hold 

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Workout: 2 Rounds – For Time 

  • 800 Meter Run 
  • 60 Ab-Mat Sit Ups 
  • 40 DB/KB Suitcase Lunges(50/35)(24k/16k)
  • 20 Thrusters (75/55) 

*Lunges are 20 Reps per side and done with 1 DB OR KB

*Switch arms every 10 reps on lunges 

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Cardio Option: 2 Rounds – For Time 

  • 800 Meter Run 
  • 60 Ab-Mat Sit Ups 
  • 40 DB/KB Suitcase Lunges(50/35)(24k/16k)
  • 20 Med-Ball Jump Squats (20/14)

*Lunges are 20 Reps per side and done with 1 DB OR KB

*Switch arms every 10 reps on lunges 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations 

*:03s pause on each paloff press