WOD: Friday, November 17th, 2023

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, lateral hops, burpees 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 3 Touch N’ Go Power Cleans (ascending weights) 
  • :10s Dead Hang from pull up bar 

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Workout: For Time 

  • 400 Meter DB/KB Farmers Carry (50/35)(24k/16K) 

-Into-

15 – 12 – 9 – 6 – 3 

  • Weighted Ab-Mat Sit Ups (20/14) 

5 – 4 – 3 – 2 – 1 

  • Touch N’ Go Power Cleans (135/95) 

-Then-

  • 400 Meter DB/KB Farmers Carry (50/35)(24k/16K) 

-Into-

3 – 6 – 9 – 12 – 15 

  • Weighted Ab-Mat Sit Ups (20/14) 

1 – 2 – 3 – 4 – 5 

  • Touch N’ Go Power Cleans (135/95) 

*CRX: Touch N’ Go Power Cleans (185/115) 

*Cleans must be touch n’ go – scale weight to allow for stimulus

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Cardio Option: For Time 

  • 400 Meter DB/KB Farmers Carry (50/35)(24k/16K) 

-Into-

15 – 12 – 9 – 6 – 3 

  • Weighted Ab-Mat Sit Ups (20/14) 

5 – 4 – 3 – 2 – 1 

  • DB Devils Press (50/35) *per side

-Then-

  • 400 Meter DB/KB Farmers Carry (50/35)(24k/16K) 

-Into-

3 – 6 – 9 – 12 – 15 

  • Weighted Ab-Mat Sit Ups (20/14) 

1 – 2 – 3 – 4 – 5 

  • DB Devils Press (50/35) *per side

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Core: 5 Rounds 

  • 15 GHD SIt Ups 
  • 15 GHD Back Extensions