WOD: Monday, November 8th, 2021

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Warm-up: Group Dynamic 

  • Jump Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Jump Squats 
  • Couch Stretch – 1 Minute per side 

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Strength: Back Squat (17 Minutes) 

  • 3 Sets x 5 Reps @ 85% of 5 Rep Max 
  • 2 Sets x 5 Reps @ 90 % of 5 Rep Max 

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Workout: Every 4 Minutes x 16 Minutes (4 Rounds) 

  • (15/12) Calorie Row OR (12/9) Calorie Bike 
  • 12 DB Hang Clean and Jerks (50/35) 

-In remaining time max reps of: 

  • Wall Balls (20/14) 

*Score is total # of wall balls across all 5 rounds 

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Core: 4 Rounds

  • 15 AB-Wheels 
  • 30 Mountain Climbers