WOD: Thursday, November 11th, 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 x 3 

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Pre-Game: EMOM x 9 Minutes 

  • Min 1: 100 Meter Run 
  • Min 2: 5 Power Snatches (ascending weights) 
  • Min 3: :30s Plank on Hands + 5 Push Ups 

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Workout: For Time 

  • Buy In: 30 Burpees to a Plate (45)

-Then-

5 Rounds 

  • 35 Double Unders 
  • 9 Power Snatches (105/75) 

-Then-

  • Buy Out: 30 Burpees to a Plate (45)

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Cardio Option: For Time 

  • Buy In: 30 Burpees to a Plate (45)

-Then-

5 Rounds 

  • 35 Double Unders 
  • 18 Rage Balls (20/15) 

-Then-

  • Buy Out: 30 Burpees to a Plate (45)

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Endurance: Assault Bike/Runner Intervals 

2 Sets 

  • 2 Minute Bike/Run @ moderate pace 

-Rest 1:00-

  • 1:30 Bike/Run @ faster pace

-Rest :30s-

  • 1:00 Bike/Run @ fast pace 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations