WOD: Wednesday, November 24th, 2021

Warm-up: Group Dynamic

  • Jump Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of jump squats 
  • Samson Stretch – 1 Minute per side 

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Strength: Squat Cleans (17 Minutes) 

  • Establish a new 1 Rep Max 

*Focus on your technique during your warm up sets

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Workout: Every 4 Minutes x 4 Rounds 

  • (18/15) Calorie Row OR (15/12) Calorie Bike/Runner 
  • 15 Wall Balls (20/14) 

-In remaining time max reps of: 

  • Alternating DB Snatch (50/35) 

*Score is total # of DBS across all 4 rounds 

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Core: 5 Rounds 

  • 15 V-Ups 
  • :30s Hollow Hold