WOD: Friday, November 17th, 2023
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
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