WOD: Friday, November 25th, 2022 (Regular Schedule)

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Warm-up: Group Dynamic 

  • Plank – Shoulder Tap Tabata – 2 Minutes
  • :20s Plank on Hands – :10s of SLOW shoulder taps 
  • Banded Shoulder Stretch – 1 Minute per side 

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Strength: Push Press EMOM 

EMOM x 10 Minutes 

  • Odd Mins: (12/8) Calorie Row/Ski OR (8/6) Calorie Bike 
  • Even Mins: 3 Push Press 

Rd1 and 2: 85% of 1 Rep Max 

Rd3 and 4: 90% of 1 Rep Max 

Rd5: 95% of 1 Rep Max 

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Workout: Every 3 Minutes x 4 Rounds 

  • 250 Meter Row/Ski OR 500 Meter Bike 
  • 15 Sumo Deadlift High Pulls (75/55) 

-In remaining time complete max reps of: 

  • Med-Ball Push Press (20/14) 

*CRX: Max Handstand Push Ups 

*Score is total # of Med-Ball PP (HSPU) across all 4 rounds 

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Cardio Option: Every 3 Minutes x 4 Rounds 

  • 250 Meter Row/Ski OR 600 Meter Bike 
  • 20 KB High Pulls (24K/16K)

-In remaining time complete max reps of: 

  • Med-Ball Push Press (20/14) 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions