WOD: Wednesday, November 30th, 2022

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 reps 
  • Banded Hamstring Stretch – 1 Minute per side 

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Strength: Touch N’ Go Power Cleans (17 Minutes) 

  • Establish a 3 Rep Max

*Can only pause at the hip or on shoulders

*Any pause on the ground does not count as touch n’ go 

*Give yourself enough rest time between heavy attempts 

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Workout: 5 Rounds 

  • 24 Ab-Mat Sit Ups 
  • 12 Deadlifts (205/135) 
  • 8 Burpees to a target (Pull up bar) 
  • 200 Meter Run / 250 Meter Row / 600 Meter Bike 

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Cardio Option: 5 Rounds 

  • 24 Ab-Mat Sit Ups 
  • 16 Russian KB Swings (24K/16K) 
  • 8 Burpees to a target (Pull up bar) 
  • 200 Meter Run / 250 Meter Row / 600 Meter Bike

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)