WOD: Saturday, November 27th, 2021

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops 
  • PVC Lat/Shoulder Stretch – :30s per side x3 

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Pre-Game: 3 Rounds

  • 1 Minute Row/Bike/Runner 
  • 5 Overhead Squats (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: 3 Intervals (6 Minutes ON / :90s OFF) 

  • Buy In: 250 Meter Row/ 200 Meter Run/ 600 Meter Bike

-Then in remaining time:

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, etc.. 

  • Overhead Squats (105/75) 
  • Toes 2 Bar 
  • Burpees Over Bar 

*3 Seperate scores – Last full round completed + partial reps for each interval

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Cardio Option: 3 Intervals (6 Minutes ON / :90s OFF) 

  • Buy In: 250 Meter Row/ 200 Meter Run/ 600 Meter Bike

-Then in remaining time:

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, etc.. 

  • DB/KB Goblet Squats (24K/16K)(50/35)
  • Toes 2 Bar 
  • Burpees Over DB 

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Strength Work: Bench Press

  • Build to a heavy single 

-Then-

  • 2 Sets x 3 Reps @ 90% of Heavy Single 

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Core: 4 Rounds 

  • 15 Long Sit Ups 
  • 30 Bicycle Crunches