WOD: Saturday, November 6th, 2021

Warm-up: Group Dynamic 

• Jumping Jacks – 30 Reps 
• Bird Dogs – 10 SLOW Reps (5 per side) 
• Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• 100 Meter Run 
• 3 Squat Cleans (ascending weights)
• :20s Plank on Hands 

*:20s Handstand hold if you are doing crx

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Workout: For Time 

4 Rounds 

• 6 Squat Cleans (155/105) 
• 12 Med-Ball Push Press (20/14) 
• 200 Meter Run 

-Then-

• Buy Out: 1000 Meter Row OR 2400 Meter Bike 

*CRX: 6 Strict Handstand Push Ups 

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Cardio Option: For Time 

4 Rounds 

• 12 Med-Ball Cleans (20/14) 
• 12 Med-Ball Push Press (20/14) 
• 200 Meter Run 

-Then-

• Buy Out: 1000 Meter Row OR 2400 Meter Bike 

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Strength Work: Bench Press 

• Build to a 3 Rep Max 

-Then complete 2 drop sets 

• 1 Set – 3 Reps @90% of 3RM 
• 1 Set – 3 Reps @80% of 3RM 

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Core: 4 Rounds

• 30 Russian Twists (25/15) 
• 30 Bicycle Crunches