WOD: Saturday, November 28th, 2020

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