WOD: Thursday, November 30th, 2023

Warm-up: Group Dynamic

• Plate Squat Tabata – 2 Minutes 
• :20s Bottom of squat hold – :10s of plate squats 
• Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

• 1 Minute Row OR Bike 
• 2 Alt Front Rack Lunges (ascending weights)
• 2 Front Squats (ascending weights)
• :15s Hanging Knee Raise Hold 

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Workout: AMRAP Repeats 

AMRAP x 7 Minutes 

• Buy In: (30/21) Calorie Row OR (21/15) Calorie Bike

-In remaining time AMRAP of: 

• 8 Toes to Bar 
• 8 Alt Front Rack Lunges (105/75) 

-Rest :90s- 

AMRAP x 7 Minutes 

• Buy In: (30/21) Calorie Row OR (21/15) Calorie Bike

-In remaining time AMRAP of: 

• 6 Toes to Bar 
• 6 Front Squats (105/75) 

-Rest :90s- 

AMRAP x 7 Minutes 

• Buy In: (30/21) Calorie Row OR (21/15) Calorie Bike

-In remaining time AMRAP of: 

• 4 Toes to Bar 
• 4 Lunge – Front Squats (105/75) 

*Lunge – FS: 1 lunge per side + 1 FS = 1 Rep

*3 Separate scores – Rounds + Reps for each amrap 

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Cardio Option: AMRAP Repeats 

AMRAP x 7 Minutes 

• Buy In: (30/21) Calorie Row OR (21/15) Calorie Bike

-In remaining time AMRAP of: 

• 8 Toes to Bar 
• 8 Alt DB Lunges (50/35)

-Rest :90s- 

AMRAP x 7 Minutes 

• Buy In: (30/21) Calorie Row OR (21/15) Calorie Bike

-In remaining time AMRAP of: 

• 6 Toes to Bar 
• 6 DB Goblet Squats (50/35)

-Rest :90s- 

AMRAP x 7 Minutes 

• Buy In: (30/21) Calorie Row OR (21/15) Calorie Bike

-In remaining time AMRAP of: 

• 4 Toes to Bar 
• 4 Lunge – Goblet Squats (50/35) 

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Core: 4 Rounds 

• 30 Flutter Kicks 
• :30s Hollow Hold