WOD: Monday, November 6th, 2023
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Bird Dogs w/ :03s Pause per rep – 10 Reps (5 per side)
- Pigeon Stretch – 1 Minute per side
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Strength: Clean Complex (17 Minutes)
1 Squat Clean + 1 Front Squat
- Establish a new 1 Rep Max
*Retest Week! Be aggressive and PR!!
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Workout: AMRAP x 15 Minutes
- Max Wall Balls (20/14)
*Every 3 Minutes (INCLUDING 0:00) complete:
- Run to the end of the driveway (150 M Air Runner)
- 5 Deadlifts (155/105)
*Score is total # of Wall Balls completed in 15 Minutes
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Cardio Option: AMRAP x 15 Minutes
- Max Wall Balls (20/14)
*Every 3 Minutes (INCLUDING 0:00) complete:
- Run to the end of the driveway (150 M Air Runner)
- 10 Russian KB Swings (24K/16K)
*Score is total # of Wall Balls completed in 15 Minutes
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Core: 4 Rounds
- 15 Ab-Wheels
- 30 CrossBody Mountain Climbers
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