WOD: Monday, November 14th, 2022

Warm-up: Group Dynamic 

• Squat/Lunge Tabata – 2 Minutes 
• :20s bottom of squat hold – :10s of bodyweight lunges 
• Pigeon Stretch – 1 Minute per side 

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Strength: Back Squat EMOM 

Every 2:30 Minutes x 5 Rounds 

• 200 Meter Run / 250 Meter Row / 500 Meter Bike 
• Back Squats 

Rd1 and 2: 4 Reps @ 80% of 3 Rep Max 

Rd3 and 4: 4 Reps @ 85% of 3 Rep Max 

Rd 5: 4 Reps @ 90% of 3 Rep Max 

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Workout: Every 4 Minutes x 4 Rounds 

• (18/15) Calorie Row/Ski/Runner OR (15/12) Calorie Bike
• 9 Hang Power Snatches (75/55) 

-In remaining time complete:

• Max Alternating Lunge-Wall Balls (20/14) 

*Score is total # of lunge-wall balls completed across all 4 rounds 

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Cardio Option:Every 4 Minutes x 4 Rounds 

• (18/15) Calorie Row/Ski/Runner OR (15/12) Calorie Bike
• 12 Alt DB Snatches (50/35) 

-In remaining time complete:

• Max Alternating Lunge-Wall Balls (20/14) 

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations