WOD: Sunday, November 29th, 2020

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Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • PVC Pass Through – 10 SLOW Reps 
  • PVC Lat / Shoulder Stretch – :30s per side x 3 

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 5 Overhead Squats (ascending weights)

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Workout: AMRAP x 22 Minutes 

  • Buy In: Run the Loop 

-In remaining time, AMRAP of:

  • 12 Wall Balls (20/14)
  • 24 Double Unders
  • 6 Overhead Squats (105/75)

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Cardio Option: AMRAP x 22 Minutes 

  • Buy In: Run the Loop 

-In remaining time, AMRAP of:

  • 12 Wall Balls (20/14)
  • 24 Double Unders
  • 12 Rage Balls (20/15)

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s 6-Inch Hold