WOD: Friday, November 4th, 2022

Warm-up: Group Dynamic 

• 2 Minutes of movement 
• :20s of high knees, butt kicks, burpees 
• Banded Shoulder Stretch – 1 Minute per side 

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Strength: Push Press EMOM 

Every 2:30 Minutes x 5 Rounds 

• 250 Meter Row/Ski OR 300 Meter Bike 
• 5 Push Press 

Rd1 and 2: 70% of 1 Rep Max 

Rd3 and 4: 75% of 1 Rep Max 

Rd5: 80% of 1 Rep Max 

• *Row/Ski are to be done on Damper 10
• *Bike is to be done with your arms only (feet on pegs) 

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Workout: For Time 

• 300 Meter Run 
• 15 Burpees to a target 
• 10 Hang Power Cleans (115/85) 

-Then-

• 300 Meter Run 
• 15 Burpees to a target 
• 10 Hang Power Cleans (135/95) 

-Then-

• 300 Meter Run 
• 15 Burpees to a target 
• 10 Hang Power Cleans (155/105)

*Burpee target is a pull up bar (out of reach) 

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Cardio Option: For Time 

• 300 Meter Run 
• 15 Burpees to a target 
• 15 American KB Swings (24K/16K) 

-Then-

• 300 Meter Run 
• 15 Burpees to a target 
• 15 American KB Swings (24K/16K) 

-Then-

• 300 Meter Run 
• 15 Burpees to a target 
• 15 American KB Swings (24K/16K) 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions