WOD: Thursday, November 17th, 2022

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)