WOD: Monday, November 4th, 2024

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Warm-up: Group Dynamic

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

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Strength: Make Up Day (17 Minutes) 

  • Establish a 1 Rep Max 

*Pick one of the 3 movements from this past cycle 

(Thruster, Snatch, Bench Press) 

*Rest between sets and be aggressive 

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Workout: AMRAP x 15 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

*Every 3 Minutes (not including 0:00) complete:

  • 3 Box Jumps (30”/24”) 
  • 6 Alt Front Rack Lunges (115/85) 

*Score is total # of calories completed in 15 minutes 

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Cardio Option: AMRAP x 15 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

*Every 3 Minutes (not including 0:00) complete:

  • 3 Box Jumps (30”/24”) 
  • 6 Alt DB Lunges (50/35) 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)