WOD: Wednesday, November 8th, 2023

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, jump squats, up-downs
  • Banded Hamstring Stretch – 1 Minute per side 

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Strength: Deadlift (17 Minutes) 

  • Establish a new One Rep Max 

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

  • Station1: Max Box Jump Overs (24”/20”)
  • Station2: Max Power Cleans (105/75) 
  • Station3: Max Calorie Row/Bike/Runner/Ski 
  • Station4: Rest 

*3 Scores – Total # of reps accumulated across all stations 

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

  • Station1: Max Box Jump Overs (24”/20”)
  • Station2: Max Burpees 
  • Station3: Max Calorie Row/Bike/Runner/Ski 
  • Station4: Rest 

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Core: 5 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold