WOD: Tuesday, November 17th, 2020

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Banded Shoulder Rotations – 10 Per side 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 3 Overhead Squats (ascending weights)
  • :20s Wall Sit 

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Workout: For Time 

  • Buy In: 1000 Meter Row OR 800 Meter Run 

-Then-

5 Rounds 

  • 15 Wall Balls (20/14)
  • 10 Lateral Pogo Burpees
  • 5 Overhead Squats (105/75)

-Then-

  • Buy Out: 1000 Meter Row OR 800 Meter Run 

*If you row on the buy in then you will run on the buy out and vice versa 

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Cardio Option: For Time 

  • Buy In: 1000 Meter Row OR 800 Meter Run 

-Then-

5 Rounds 

  • 15 Wall Balls (20/14)
  • 10 Lateral Pogo Burpees
  • 5 DB Overhead Squats (50/35) *Per side 

-Then-

  • Buy Out: 1000 Meter Row OR 800 Meter Run 

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Core: 4 Rounds 

  • 10 Turkish Sit Ups (20/10) *Per side
  • 30 Flutter Kicks