WOD: Saturday, November 28th, 2020

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 3 Squat Cleans (ascending weight)
  • :15s Hollow Hold 

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Workout: 4 Rounds 

  • 400 Meter Run 
  • 12 Alternating Pistol Squats 
  • 10 Toes 2 Bar 
  • *8-6-4-2 Squat Cleans

Weights:

Men Rx (115 – 135 – 155 – 185)

Women Rx (85 – 95 – 105 – 115) 

*Pistol Squat Scale = 12 DB/KB Goblet Squats

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Cardio Option: 4 Rounds 

  • 400 Meter Run 
  • 12 Alternating Pistol Squats 
  • 10 Toes 2 Bar 
  • 12 Med-Ball Squat Cleans (20/14) 

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Core: 4 Rounds 

  • 30 Mountain Climbers 
  • :30s Side Plank 

*Alternate sides each round