WOD: Monday, November 22nd, 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: Back Squat (17 Minutes) 

• Establish a 5 Rep Max 

*Retest week, be aggressive and shoot for a PR

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Workout: Max Reps x 18 Minutes

• Max Calorie Row/Bike/Runner 

*Every 3 Minutes (Not including 0:00) complete:

• 9 Air Squats 
• 6 Alt Front Rack Lunges (75/55) 
• 3 Burpees 

*Score is total # of calories completed in 18 Minutes 

*Air Squats are to be done to a wall ball 

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Cardio Option: Max Reps x 18 Minutes

• Max Calorie Row/Bike/Runner 

*Every 3 Minutes (Not including 0:00) complete:

• 9 Air Squats 
• 6 Alt DB Lunges (50/35) 
• 3 Burpees 

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Core: 4 Rounds 

• 20 Weighted Reach the Ceilings (25/15) 
• 20 Kick the Ceilings