WOD: Sunday, November 19th, 2023

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• PVC Pass Through – 10 SLOW Reps 
• PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: EMOM x 9 Minutes 

• Min1: :45s Row/Bike/Ski (increasing intensity) 
• Min2: 5 Push Presses (ascending weights) 
• Min3: :15s Hollow Hold + 5 V-Ups 

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Ski 

-Rest :30s- 

AMRAP x 6 Minutes 

• 24 Double Unders 
• 6 Push Press (115/85) 
• 4 Toes to Bar 

-Rest 2 Minutes and repeat- 

*4 Scores:

• One for each set of calories 
• Rounds and reps for each AMRAP 

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Ski 

-Rest :30s- 

AMRAP x 6 Minutes 

• 24 Double Unders 
• 6 Burpee – Rage Balls (20/15) 
• 4 Toes to Bar 

-Rest 2 Minutes and repeat- 

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations