WOD: Wednesday, November 25th, 2020

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Lat / Hip Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • (9/7) Calorie Row OR Bike 
  • 3 Hang Squat Cleans (ascending weights)
  • 3 Strict Pull Ups 

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Workout: Every 3 Minutes x 6 Rounds 

  • 200 Meter Run 
  • *Max reps in remaining time 

R1 and 4: Max Hang Squat Cleans (115/85)

R2 and 5: Max Pull Ups 

R3 and 6: Max Calorie Row OR Bike 

*2 minute rest after round 3

*2 Scores for today, one for rounds 1-3 together and one for rounds 4-6 

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Cardio Option: Every 3 Minutes x 6 Rounds 

  • 200 Meter Run 
  • *Max reps in remaining time 

R1 and 4: Max Med-Ball Squat Cleans (20/14)

R2 and 5: Max Pull Ups 

R3 and 6: Max Calorie Row OR Bike 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (14/10)
  • :20s Hanging Knee Raise Hold