WOD: Monday, November 23rd, 2020

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Warm-up: Group Dynamic

  • High Knees / Lateral Hop Tabata – 2 Minutes 
  • :20s of high knees / :10s of lateral hops 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 50 Single Unders 
  • 5 Thrusters (ascending weights)
  • 10 Jump Squats 

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Workout: 20 Minute Ladder

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24,…

  • Thrusters (105/75)

Between each round complete:

  • 36 Double Unders 
  • 9 Wall Balls (20/14) 

*CRX: Thrusters (135/95)

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Cardio Option: 20 Minute Ladder

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24,…

  • Atomic Sit Ups (25/15)

Between each round complete:

  • 36 Double Unders 
  • 9 Wall Balls (20/14) 

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Core: 5 Rounds 

  • 20 Reach the ceilings 
  • 20 Kick the ceilings