WOD: Monday, November 9th, 2020

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Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s of high knees, butt kicks, lateral hops 
  • Banded Shoulder Stretch – 1 Minute per side 

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Strength: Clean (12 – 15 Minutes)

  • 3 Sets x 2 Reps @90% 
  • 2 Sets x 1 Rep @95% 

All %’s based off of true 1 Rep Max 

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Workout: 4 Rounds 

  • 400 Meter Run 
  • 10 DB Hang Clean and Jerks (50/35)
  • 40 Double Unders 
  • 5 Hang Clean and Jerks (95/65) 

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Cardio Option: 4 Rounds 

  • 400 Meter Run 
  • 10 American KB Swings (24k/16k)
  • 40 Double Unders 
  • 10 Hand Release Push Ups 

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Core: 5 Rounds 

  • 20 Reach the ceilings 
  • 20 Kick the ceilings