WOD: Monday, November 1st, 2021

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Warm-up: Group Dynamic 

  • Jump Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of jump squats 
  • Pigeon Stretch – 1 Minute per side 

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Strength: Back Squat (17 Minutes) 

  • 5 Sets x 5 Reps @80% of 5RM 

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Workout: For Time 

  • (60/45) Calorie Row OR (45/30) Calorie Bike 
  • 40 Single Arm DB Thrusters (50/35) 
  • 40 Med-Ball Box Step Overs (20/14)
  • 40 Single Arm DB Thrusters (50/35) 
  • (60/45) Calorie Row OR (45/30) Calorie Bike 

*DB Thrusters are 20 per side – switch when you’d like 

*Step Ups are done to a 24” for men and 20” for women 

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Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (per side)