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
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