WOD: Wednesday, November 18th, 2020

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Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s of high knees, butt kicks, lateral hops 
  • Banded Hamstring stretch – 1 Minute per side 

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Strength: Clean Complex (12 – 15 Minutes)

Build to a 1 rep max of:

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

*Must be done unbroken

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Workout: 5 Intervals (4 Minutes ON / 1 Minute OFF)

  • 7 Weighted Ab-Mat Sit Ups (20/14)
  • 5 Deadlifts (155/105)
  • 3 Box Jumps (30”/24”) 

*Score is a running count across all 5 intervals

*Pick up where you left off after rest period

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Cardio Option: 5 Intervals (4 Minutes ON / 1 Minute OFF)

  • 7 Weighted Ab-Mat Sit Ups (20/14)
  • 5 Russian KB Swings (24k/16k)
  • 3 Box Jumps (30”/24”) 

*Score is a running count across all 5 intervals

*Pick up where you left off after rest period

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Core: 5 Rounds 

  • 20 Reach the ceilings
  • 20 Kick the ceilings