WOD: Wednesday, November 11th, 2020

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Toe Touches – 10 SLOW Reps 
  • Banded Hamstring Stretch – 1 Minute per side 

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Strength: Clean Complex (12 – 15 Minutes)

4 Sets 

  • 1 Clean Grip Deadlift 
  • 2 Cleans (Power or Squat)
  • 1 Front Squat 

*First 2 sets @90%, second 2 sets @95% 

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Workout: 4 Intervals (1 Minute Stations  / :15s Transition)

  • Station1: Max Burpee Box Jumps (24”/20”)
  • Station2: Max Front Rack Lunges (75/55)
  • Station3: Max Calorie Row OR Bike 
  • Station4: Rest 

*4 Separate scores for today, one for each interval 

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Cardio Option: 4 Intervals (1 Minute Stations  / :15s Transition)

  • Station1: Max Burpee Box Jumps (24”/20”)
  • Station2: Max Med-Ball Lunges (20/14)
  • Station3: Max Calorie Row OR Bike 
  • Station4: Rest 

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Core: 4 Rounds 

  • 30 Alternating Single Leg V-Ups
  • 30 Russian Twists (25/15)