WOD: Monday, November 13th, 2023

Warm-up: Group Dynamic

• Med-Ball Squat Tabata – 2 Minutes 
• :20s bottom of squat hold – :10s of MB Squats 
• Couch Stretch – 1 Minute per side 

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Strength: Make Up Day (17 Minutes) 

• Establish a One Rep Max 

Pick either:

• Clean Complex (1 Squat Clean + 1 Front Squat)
• Deadlift
• Strict Press 

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Workout: Every 4 Minutes x 4 Rounds 

• 250 Meter Row / 200 Meter Run / 600 Meter Bike
• 10 Burpees to a plate (45) 

-In remaining time complete max reps of: 

• Rd 1 and 3: Wall Balls (20/14) 
• Rd 2 and 4: Thrusters (95/65) 

*Two Scores – Total # of WB’s and Total # of Thrusters 

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Cardio Option: Every 4 Minutes x 4 Rounds 

• 250 Meter Row / 200 Meter Run / 600 Meter Bike
• 10 Burpees to a plate (45) 

-In remaining time complete max reps of: 

• Rd 1 and 3: Wall Balls (20/14) 
• Rd 2 and 4: DB Thrusters (50/35) *Switch arms every 5 reps

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Core: 4 Rounds 

• 30 Bicycle Crunches 
• 30 Plate Twists (25/15)