WOD: Wednesday, November 30th, 2022
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Sumo Inchworm Push Ups – 5-4-3-2-1 reps
- Banded Hamstring Stretch – 1 Minute per side
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Strength: Touch N’ Go Power Cleans (17 Minutes)
- Establish a 3 Rep Max
*Can only pause at the hip or on shoulders
*Any pause on the ground does not count as touch n’ go
*Give yourself enough rest time between heavy attempts
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Workout: 5 Rounds
- 24 Ab-Mat Sit Ups
- 12 Deadlifts (205/135)
- 8 Burpees to a target (Pull up bar)
- 200 Meter Run / 250 Meter Row / 600 Meter Bike
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Cardio Option: 5 Rounds
- 24 Ab-Mat Sit Ups
- 16 Russian KB Swings (24K/16K)
- 8 Burpees to a target (Pull up bar)
- 200 Meter Run / 250 Meter Row / 600 Meter Bike
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Core: 4 Rounds
- 15 Ab-Wheels
- 30 Plate Twists (25/15)
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