WOD: Sunday, November 7th, 2021

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Warm-up: Group Dynamic 

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of shoulder Taps 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds w/ Partner 

  • 200 Meter Run 
  • 5 Push Press (ascending weights) 

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Workout: 24 Minute Partner AMRAP 

Partner A: Complete one round of

  • Run to the end of the driveway 
  • 5 Lateral Pogo Burpees 
  • 10 Push Press (115/85) 

Partner B: 

  • Max Calorie Row OR Bike 

*Switch once Partner A completes a full round 

*Must use the same cardio machine

*Two Scores – Total Rounds + Reps completed and total calories 

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Cardio Option: 24 Minute Partner AMRAP 

Partner A: Complete one round of

  • Run to the end of the driveway 
  • 5 Lateral Pogo Burpees 
  • 15 Rage Balls (20/15) 

Partner B: 

  • Max Calorie Row OR Bike 

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Solo Option: For Time 

6 Rounds 

  • Run to the end of the driveway 
  • 5 Lateral Pogo Burpees 
  • 10 Push Press (115/85) 

-Then-

  • (60/45) Calorie Row OR Bike 

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Core: 4 Rounds

  • 20 Turkish Sit Ups (20/15)
  • :30s 6-Inch Hold 

*10 Turkish Sit Ups per side