WOD: Friday, October 29th, 2021

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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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Strength: Shoulder to Overhead (17 Minutes)

5 Sets x 3 Reps 

  • Sets 1 – 3: 3 Reps @ 70% of 1 Rep Max 
  • Sets 4 and 5: 3 Reps @77% of 1 Rep Max 

*Stick to the variation you tested last week 

*Barbell will come from the rack

*Those of you that are doing jerks, focus on SPEED!

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Workout: Every 4 Minutes x 4 Rounds 

  • 300 Meter Run/ 350 Meter Row/ 900 Meter Bike 
  • 12 Hang Power Cleans (115/85) 

-In remaining time complete max reps of: 

  • Burpee Box Jumps (24”/20”) 

*Score is total # of BBJO across all 4 rounds 

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Cardio Option: Every 4 Minutes x 4 Rounds 

  • 300 Meter Run/ 350 Meter Row/ 900 Meter Bike 
  • 15 Rage Balls (20/15) 

-In remaining time complete max reps of: 

  • Burpee Box Jumps (24”/20”) 

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Core: 5 Rounds 

  • 15 GHD SIt Ups 
  • 15 GHD Back Extensions