WOD: Tuesday, November 10th, 2020

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Warm-up: Group Dynamic

  • Plank / Push Up Tabata – 2 Minutes
  • :20s Plank on hands / :10s of Push ups 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 150 Meter Row 
  • 3 Power Snatches (ascending weights)
  • 5 Pause Air Squats 

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Workout: For Time 

  • Buy In: (50/35) Calorie Row 

-Then-

10 Rounds 

  • 12 Wall Balls (20/14)
  • 4 Power Snatches (105/75) 

-Then-

  • Buy Out: (50/35) Calorie Row 

CRX: 2 Power Snatches (135/95) 

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Cardio Option: For Time 

  • Buy In: (50/35) Calorie Row 

-Then-

10 Rounds 

  • 12 Wall Balls (20/14)
  • 12 Rage Balls (20/15)

-Then-

  • Buy Out: (50/35) Calorie Row 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s 6 – Inch Hold