WOD: Wednesday, November 10th, 2021

Warm-up: Group Dynamic

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

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Strength: Squat Cleans (17 Minutes) 

• Sets 1 – 3: 3 Reps @ 85% of 1 Rep Max 
• Sets 4 and 5: 2 Reps @92% of 1 Rep Max 

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Workout: 3 Intervals (6 Minutes ON / :90s OFF) 

• Buy In: 200 Meter Run 

-Then in remaining time: 

1, 3, 5, 7, 9, 11, 13, 15, 17, 19, 21, etc… 

• Box Jumps (24”/20”)
• Hang Squat Cleans (95/65) 

*3 Total Scores – Last Full round completed + partial reps for each interval

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Cardio Option: 3 Intervals (6 Minutes ON / :90s OFF) 

• Buy In: 200 Meter Run 

-Then in remaining time: 

1, 3, 5, 7, 9, 11, 13, 15, 17, 19, 21, etc… 

• Box Jumps (24”/20”)
• Med-Ball Squat Cleans (20/14) 

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Core: 4 Rounds 

• 20 KB Pull Throughs (16K/12K)
• :30s Side Plank (Per side)