WOD: Friday, November 5th, 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 

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Strength: Shoulder To Overhead (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: AMRAP x 18 Minutes 

  • 6 Toes 2 Bar 
  • 9 Box Jump Overs (24”/20”)
  • 12 Sumo Deadlift High Pulls (75/55)

*Every 3 Minutes (Not Including 0:00) complete:

  • (9/7) Calorie Row/Bike/Runner 

*Score is total rounds completed in 18 Minutes 

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Cardio Option: AMRAP x 18 Minutes 

  • 6 Toes 2 Bar 
  • 9 Box Jump Overs (24”/20”)
  • 12 KB Sumo Deadlift High Pulls (24K/16K)

*Every 3 Minutes (Not Including 0:00) complete:

  • (9/7) Calorie Row/Bike/Runner 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions