WOD: Thursday, November 30th, 2017
Warm-up: Group Dynamic
- Butt Kicks (Down and Back)
- High Knees (Down and Back)
- Inchworms (Down and Back)
Workout: 15 Minute Ladder (3,6,9,12,15,18,21,etc)
- Deadlifts (225/135)
- Bar Over Burpees
Endurance: Assault Bike Work
- Tabata Bike X2
Do a Tabata on the bike, Rest 2 minutes, Do it again!
Core: 4 Rounds
- 15 Atomic Sit Ups
- 60 Second 6 inch Hold
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