WOD: Monday, November 21st, 2022

Warm-up: Group Dynamic 

• Air Squat Tabata – 2 Minutes 
• :20s bottom of squat hold – :10s of air squats 
• Pigeon Stretch – 1 Minute per side 

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Strength: Back Squat EMOM 

EMOM x 10 Minutes 

• Min1: (12/8) Calorie Row/Runner OR (8/6) Calorie Bike 
• Min2: 3 Back Squats 

Rd1 and 2: 85% of 3 Rep Max 

Rd3 and 4: 90% of 3 Rep Max 

Rd5: 95% of 3 Rep Max 

*:50s cap on calories 

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Workout: AMRAP x 16 Minutes 

• 4 DB Devils Press (50/35) 
• 8 Alt Front Rack Lunges (95/65) 
• 16 Wall Balls (20/14) 

*Every 4 Minutes (Not including 0:00) complete:

• (12/8) Calorie Row/Runner OR (8/6) Cal Bike 

*Score is total # of rounds + reps completed in 16 minutes 

*DB Devils Press are 2 per side (alternating not necessary) 

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Cardio Option: AMRAP x 16 Minutes 

• 4 DB Devils Press (50/35) 
• 8 Alt DB Lunges (50/35)
• 16 Wall Balls (20/14) 

*Every 4 Minutes (Not including 0:00) complete:

• (12/8) Calorie Row/Runner OR (8/6) Cal Bike 

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Core: 4 Rounds

• 10 Weighted Hanging Knee Raises (20/15) 
• 30 DB Side Bends (50/35)