WOD: Friday, November 18th, 2022

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, lateral hops, burpees 
  • Banded Shoulder Stretch – 1 Minute per side 

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Strength: Push Press EMOM 

Every 2:30 Minutes x 5 Rounds 

  • 300 Meter Row/Ski OR 600 Meter Assault Bike 
  • 3 Push Press 

Rd1 and 2: 80% of 1 Rep Max 

Rd3 and 4: 85% of 1 Rep Max 

Rd5: 90% of 1 Rep Max 

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Workout: Every 6 Minutes x 3 Intervals 

  • Buy In: (24/18) Calorie Row/Ski OR (18/12) Calorie Bike

-In remaining time AMRAP of: 

  • 24 Double Unders 
  • 12 Med-Ball Jump Squats (20/14) 
  • 6 Hang Power Cleans (135/95) 

*3 total scores – rounds + reps for each interval 

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Cardio Option: Every 6 Minutes x 3 Intervals 

  • Buy In: (24/18) Calorie Row/Ski OR (18/12) Calorie Bike

-In remaining time AMRAP of: 

  • 24 Double Unders 
  • 12 Med-Ball Jump Squats (20/14) 
  • 12 DB Hang Power Cleans (50/35) *6 per side 

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Core: 4 Rounds

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions