WOD: Monday, November 16th, 2020

Warm-up: Group Dynamic

• Plank / Shoulder Tap Tabata – 2 Minutes
• :20s Plank on hands / :10s of shoulder taps 
• Banded Lat / Hip Stretch – 1 Minute per side 

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Strength: Clean (12 – 15 Minutes)

• Build to a 1 Rep max power or squat clean

*Retest week, shoot for a new PR!

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Workout: Every 4 Minutes x 4 Rounds 

• 200 Meter Run 
• 24 Double Unders 
• 12 Push Press (95/65) 
• *Max pull ups in remaining time 

*Score is total number of pull ups after 4 rounds

*CRX: Max Bar Muscle Ups in remaining time 

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Cardio Option: Every 4 Minutes x 4 Rounds 

• 200 Meter Run 
• 24 Double Unders 
• 12 Rage Balls (20/15) 
• *Max pull ups in remaining time 

*Score is total number of pull ups after 4 rounds 

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Core: 5 Rounds 

• 15 Tuck – Ups
• 30 Russian Twists (25/15)