WOD: Sunday, November 22nd, 2020

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 200 Meter Row 
  • 5 Sumo Deadlift High Pulls (ascending weights)
  • :10 Plank on hands + 2 SLOW Tempo Push ups

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Workout: AMRAP x 21 Mins.

  • Max Calorie Row 

*Every 3 Minutes (NOT INCLUDING 0:00) complete:

  • 4 Double Push Up Burpees
  • 8 Sumo Deadlift High Pulls (75/55)

*Score is calories completed in 21 minutes

* 1 Double Push up Burpee = 1 Push Up + 1 Burpee

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Cardio Option: AMRAP x 21 Mins. 

  • Max Calorie Row 

*Every 3 Minutes (NOT INCLUDING 0:00) complete:

  • 4 Double Push Up Burpees 
  • 8 Russian KB Swings (24k/16k) 

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Core: 5 Rounds 

  • 15 Long Sit Ups 
  • 15 Hollow Rocks