WOD: Monday, November 6th, 2023

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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