WOD: Wednesday, November 3rd, 2021

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Warm-up: Group Dynamic 

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

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Strength: Squat Cleans (17 Minutes) 

5 Sets x 3 Reps 

  • Sets 1 – 3: 3 Reps @ 80% of 1 Rep Max 
  • Sets 4 and 5: 3 Reps @85% of 1 Rep Max 

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Workout: 3 Rounds (1 Minute Stations / :15s Transition) 

  • Station 1: Max Wall Balls (20/14) 
  • Station 2: Max Double Unders 
  • Station 3: Max Front Squats (95/65) 
  • Station 4: Max Calorie Row / Bike / Runner 
  • Station 5: Rest 

*3 Seperate Scores – Accumulated reps through all 4 working stations 

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Cardio Option: 3 Rounds (1 Minute Stations / :15s Transition) 

  • Station 1: Max Wall Balls (20/14) 
  • Station 2: Max Double Unders 
  • Station 3: Max KB/DB Goblet Squats (24K/16K)(50/35)
  • Station 4: Max Calorie Row / Bike / Runner 
  • Station 5: Rest 

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Core: 5 Rounds 

  • 30 Flutter Kicks 
  • 30 Scissor Kicks