WOD: Thursday, November 26th, 2020

Posted by & filed under .

Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes
  • :20s Plank on Hands / :10s Shoulder Taps 
  • Banded Shoulder Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 3 Rounds (9 Min Cap)

  • 150 Meter Row 
  • 3 Clean and Jerks (ascending weights)
  • 3 Power Snatches (ascending weights)

*ONE BARBELL PER PERSON

——————————————————————————————————–

Workout: For Time (35 Min Cap)

“Grace” 

  • 30 Clean and Jerks (135/95) 

–Into–

“Randy”

  • 75 Power Snatches (75/55) 

-Into-

  • 2,000 Meter Row 

——————————————————————————————————–

Cardio Option: For Time 

  • 60 Burpee Rage Balls (20/15)

–Into–

  • 75 American KB Swings (24k/16k)

–Into-

  • 2,000 Meter Row 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Russian Twists (25/15)
  • 30 Bicycle Crunches