WOD: Monday, November 28th, 2022

Warm-up: Group Dynamic 

• Air Squat Tabata – 2 Minutes 
• :20s bottom of squat hold – :10s of SLOW air squats
• Couch Stretch – 1 Minute per side 

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Strength: Back Squat (17 Minutes) 

• Establish a new 3 Rep Max

*Make sure you give yourself enough rest between attempts

*Aim to have a max of 3 real attempts at a 3 rep max 

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Workout: 3 Intervals (1 Minute Stations / :15s Transition) 

• Station1: Max Wall Balls (20/14) 
• Station2: Max Clusters (115/85) 
• Station3: Max Calorie Row/Bike/Runner/Ski
• Station4: Rest 

*3 Total scores – accumulated reps across all 3 working stations for each interval

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Cardio Option: 3 Intervals (1 Minute Stations / :15s Transition) 

• Station1: Max Wall Balls (20/14) 
• Station2: Max Atomic Sit Ups (25/15) 
• Station3: Max Calorie Row/Bike/Runner/Ski
• Station4: Rest 

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Core: 5 Rounds 

• 30 Bicycle Crunches 
• :30s Tuck Hold