WOD: Thursday, November 17th, 2022

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Bird Dogs w/ :03s Pause per rep – 10 SLOW Reps (5 each side)
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 200 Meter Run / 250 Meter Row / 500 Meter Bike 
  • 5 Deadlifts (ascending weights) 
  • 5 Jump Squats 

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Workout: 5 Intervals (3 Minutes ON / 1 Minute OFF) 

  • 12 Ab-Mat Sit Ups 
  • 6 Box Jump Overs (30”/24”) 
  • 6 Deadlifts (185/125) 

*Pick up where you leave off after rest period 

*Score is total # of rounds + reps accumulated across all 5 intervals 

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Cardio Option: 5 Intervals (3 Minutes ON / 1 Minute OFF) 

  • 12 Ab-Mat Sit Ups 
  • 6 Box Jump Overs (30”/24”)
  • 12 Russian KB Swings (24K/16K)

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Core: 4 Rounds

  • 30 Bicycle Crunches 
  • 30 DB Side Bends (50/35)