WOD: Friday, November 13th, 2020

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Warm-up: Group Dynamic

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

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Strength: Touch N’ Go Clean EMOM

EMOM x 10 Minutes 

  • Minutes 1-4: 5 Reps @80%
  • Minutes 5-7: 4 Reps @85%
  • Minutes 8-10: 3 Reps @90%

*Must hang on to the bar for all reps

*You can pause in front rack OR at hips if needed

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Workout: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • 7 Toes 2 Bar 
  • 14 Alternating DB Snatch (50/35)
  • 300 Meter Row OR Run 

-Rest 2 Minutes-

Part B – For Time 

  • 20 Toes 2 Bar 
  • 20 Alternating DB Snatch (50/35) 
  • 400 Meter Row OR Run 

*Two scores, Rounds + Reps for Part A and a time for Part B

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Cardio Option: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • 7 Toes 2 Bar 
  • 7 Burpees 
  • 300 Meter Row OR Run 

-Rest 2 Minutes-

Part B – For Time 

  • 20 Toes 2 Bar 
  • 20 Burpees 
  • 400 Meter Row OR Run 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions