WOD: Sunday, November 13th, 2022

Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • (7/5) Calorie Row/Runner/Bike 
  • 5 Deadlifts (ascending weights) 
  • 5 Hanging Knee Raises + :10s Hanging Knee Raise Hold

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Workout: 2 Intervals 

AMRAP x 5 Minutes 

  • (12/9) Calorie Row/Runner OR (9/6) Calorie Bike 
  • 36 Double Unders 

-Rest 1 Minute-

AMRAP x 5 Minutes 

  • 6 Deadlifts (205/135) 
  • 9 Toes to Bar 

-Rest 2 Minutes and Repeat- 

*4 Total Scores – Rounds + Reps for each AMRAP 

*Single under score:

  • All 72 single unders = 36 DU 
  • If you dont complete all 72 SU, divide what you got in half 

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Cardio Option: 2 Intervals 

AMRAP x 5 Minutes 

  • (12/9) Calorie Row/Runner OR (9/6) Calorie Bike 
  • 36 Double Unders 

-Rest 1 Minute-

AMRAP x 5 Minutes 

  • 9 Russian KB Swings (24K/16K) 
  • 9 Toes to Bar 

-Rest 2 Minutes and Repeat- 

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Core: 5 Rounds 

  • 10 KB Pull Throughs (16K/12K)
  • 20 CrossBody Mountain Climbers