WOD: Friday, November 20th, 2020

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Warm-up: Group Dynamic

  • Air Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of air squats 
  • Couch Stretch – 1 Minute per side 

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Strength: Touch N’ Go Clean (12-15 Minutes)

  • Establish a 5 rep max touch and go clean 

*Must hang on to the bar for all 5 reps for it to count

* You may only pause at the shoulders or hips, not on the floor 

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Workout: AMRAP Repeats x 3 

AMRAP x 5 Minutes 

  • Buy In: 200 Meter Run 

-In remaining time, AMRAP of:

  • 5 Toes 2 Bar
  • 10 Switches
  • 5 Back Squats (95/65) 

*Rest :90s between each AMRAP

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Cardio Option: AMRAP Repeats x 3 

AMRAP x 5 Minutes 

  • Buy In: 200 Meter Run 

-In remaining time, AMRAP of:

  • 5 Toes 2 Bar
  • 10 Switches
  • 10 Med-Ball Jump Squats (20/14

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Hip Extensions