WOD: Wednesday, November 8th, 2023
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
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