WOD: Friday, November 27th, 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: Back Squat/Wall Sit EMOM 

EMOM x 10 Minutes 

  • ODD Minutes: 5 Back Squats 
  • EVEN Minutes: :30s Wall Sit 

*Start around 70% of 1RM Back Squat and increase weight 

*Final set should be a tough set of 5 

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Workout: AMRAP x 21 Minutes 

  • 300 Meter Run 
  • 18 Ab-Mat Sit Ups 
  • 12 Burpees Over DB 
  • 6 DB Devils Press (50/35) 

*DP done with 1 DB and is 3 reps per side 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions