WOD: Tuesday, November 16th, 2021

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: 4 Rounds (12 Min Cap)

• Run to the end of the driveway 
• 5 Hang Power Cleans (ascending weights)
• 5 Shoulder to Overhead (ascending weights) 

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Workout: For Time 

• Buy In: 400 Meter Med-Ball Run (20/14) 

-Then-

15 – 12 – 9 – 6 – 3 

• Hang Power Cleans (105/75) 
• Shoulder to Overhead (105/75) 
• Toes 2 Bar 

-Then-

• Buy Out: 400 Meter Med-Ball Run (20/14) 

*CRX: Barbell Weight (135/95) 

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Cardio Option: For Time 

• Buy In: 400 Meter Med-Ball Run (20/14) 

-Then-

30 – 24 – 18 – 12 – 6 

• American KB Swings (24K/16K) 

15 – 12 – 9 – 6 – 3 

• Toes 2 Bar 

-Then-

• Buy Out: 400 Meter Med-Ball Run (20/14) 

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Core: 4 Rounds 

• 30 CrossBody Mountain Climbers 
• :30s Plank On Hands