WOD: Sunday, November 14th, 2021

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• Cat Camels – 10 SLOW Reps (5 per position) 
• Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• Run to the end of the driveway 
• 3 Overhead Squats (ascending weights)
• :15s HS Hold OR Plank on hands 

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Workout: 5 Rounds (3 Min ON / 1 Min OFF) 

• 3 Strict HSPU 
• 6 Overhead Squats (105/75) 
• 9 Weighted Ab-Mat Sit Ups (20/14) 

*Pick up where you left off 

*Score is total rounds completed across all 5 rounds 

*HSPU Scaling Options:

• 1:1 Plyo Box HSPU (3 Reps)
• 2:1 Hand Release Push Ups (6 Reps) 

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Cardio Option: 5 Rounds (3 Min ON / 1 Min OFF) 

• 3 Strict HSPU 
• 6 KB Goblet Squats (24K/16K) 
• 9 Weighted Ab-Mat Sit Ups (20/14) 

*Pick up where you left off 

*Score is total rounds completed across all 5 rounds 

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Core: 5 Rounds 

• 30 Russian Twists (25/15) 
• 30 Flutter Kicks