WOD: Sunday, November 3rd, 2024

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of lateral hops, up-downs, plank on hands 
• Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

• 250 Meter Row OR 500 Meter Bike 
• 5 Shoulder To Overhead (ascending weights) 
• :15s Hollow Hold 

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Workout: For Time 

2 Rounds

• 750 Meter Row OR 1500 Meter Bike 
• 60 Double Unders 
• 45 Ab-Mat Sit Ups 
• 30 Shoulder to Overhead (105/75) 

*Barbell should be done in sets of 5-10 unbroken 

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Cardio Option: For Time 

2 Rounds

• 750 Meter Row OR 1500 Meter Bike 
• 60 Double Unders 
• 45 Ab-Mat Sit Ups 
• 30 DB Shoulder to Overhead (50/35) *per side 

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Core: 4 Rounds 

• 30 Bicycle Crunches 
• 30 Flutter Kicks