WOD: Monday, November 15th, 2021

Warm-up: Group Dynamic

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

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Strength: Back Squat (17 Minutes) 

3 Sets x 5 Reps 

• 2 Sets x 5 Reps @90% of 5 Rep Max
• 1 Set x 5 Reps @95% of 5 Rep Max  

*Next week we will be retesting !

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Workout: 2 Rounds 

2 Minutes 

• Max Calorie Row/Bike/Runner 

-:30s Transition-

2 Minutes 

• Max 2FOR1 Wall Balls (20/14)

-:30s Transition- 

2 Minutes

• Max Burpee Box Jump Overs (24”/20”) 

-Rest 1 Min and Repeat- 

*3 Seperate scores – Accumulated reps of Cals, WB, and BBJO 

*2FOR1 Wall Balls = 1 Med-Ball Squat + 1 Wall Ball

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Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (20/15) 
• 30 DB Side Bends (50/35)