WOD: Wednesday, November 18th, 2020
Warm-up: Group Dynamic
- 2 Minutes of movement
- :20s of high knees, butt kicks, lateral hops
- Banded Hamstring stretch – 1 Minute per side
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Strength: Clean Complex (12 – 15 Minutes)
Build to a 1 rep max of:
- 1 Clean Grip Deadlift
- 1 Clean (Power or Squat)
- 1 Front Squat
*Must be done unbroken
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Workout: 5 Intervals (4 Minutes ON / 1 Minute OFF)
- 7 Weighted Ab-Mat Sit Ups (20/14)
- 5 Deadlifts (155/105)
- 3 Box Jumps (30”/24”)
*Score is a running count across all 5 intervals
*Pick up where you left off after rest period
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Cardio Option: 5 Intervals (4 Minutes ON / 1 Minute OFF)
- 7 Weighted Ab-Mat Sit Ups (20/14)
- 5 Russian KB Swings (24k/16k)
- 3 Box Jumps (30”/24”)
*Score is a running count across all 5 intervals
*Pick up where you left off after rest period
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Core: 5 Rounds
- 20 Reach the ceilings
- 20 Kick the ceilings
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