WOD: Monday, November 28th, 2022

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Warm-up: Group Dynamic 

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

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Strength: Back Squat (17 Minutes) 

  • Establish a new 3 Rep Max

*Make sure you give yourself enough rest between attempts

*Aim to have a max of 3 real attempts at a 3 rep max 

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Workout: 3 Intervals (1 Minute Stations / :15s Transition) 

  • Station1: Max Wall Balls (20/14) 
  • Station2: Max Clusters (115/85) 
  • Station3: Max Calorie Row/Bike/Runner/Ski
  • Station4: Rest 

*3 Total scores – accumulated reps across all 3 working stations for each interval

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Cardio Option: 3 Intervals (1 Minute Stations / :15s Transition) 

  • Station1: Max Wall Balls (20/14) 
  • Station2: Max Atomic Sit Ups (25/15) 
  • Station3: Max Calorie Row/Bike/Runner/Ski
  • Station4: Rest 

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Core: 5 Rounds 

  • 30 Bicycle Crunches 
  • :30s Tuck Hold