WOD: Wednesday, November 17th, 2021

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of high knees, butt kicks, lateral hops 
• Pigeon Stretch – 1 Minute per side 

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Strength: Squat Cleans (17 Minutes) 

• Sets 1 and 2: 2 Reps @ 90% of 1 Rep Max 
• Sets 3, 4 and 5: 1 Rep @95% of 1 Rep Max 

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Workout: 2 Rounds (8 Minutes ON / 2 Minutes OFF)

• Buy In: 350 Meter Row/ 300 Meter Run/ 900 Meter Bike 

-Then, in remaining time AMRAP of: 

• 12 Alternating Switches 
• 8 Front Squats (95/65) 
• 4 Pull Ups 

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Cardio Option: 2 Rounds (8 Minutes ON / 2 Minutes OFF)

• Buy In: 350 Meter Row/ 300 Meter Run/ 900 Meter Bike 

-Then, in remaining time AMRAP of: 

• 12 Alternating Switches 
• 8 KB Goblet Squats (24K/16K) 
• 4 Pull Ups 

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Core: 5 Rounds 

• 30 Flutter Kicks 
• 30 Russian Twists (25/15)