WOD: Tuesday, November 24th, 2020

Posted by & filed under .

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Toe Touches – 10 SLOW Reps 
  • Banded Hamstring Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 3 Deadlifts (ascending weights)
  • :10s Hanging Knee Raise Hold 

——————————————————————————————————–

Workout: For Time 

  • Buy In: 40 Box Jump Overs (24”/20”)

-Then-

4 Rounds 

  • 300 Meter Run 
  • 12 Toes 2 Bar 
  • 8 Deadlifts (205/135) 

-Then-

  • Buy Out: 40 Box Jump Overs (24”/20)

——————————————————————————————————–

Cardio Option: For Time 

  • Buy In: 40 Box Jump Overs (24”/20”)

-Then-

4 Rounds 

  • 300 Meter Run 
  • 12 Toes 2 Bar 
  • 12 DB Deadlifts (50/35) x2

-Then-

  • Buy Out: 40 Box Jump Overs (24”/20)

——————————————————————————————————–

Core: 4 Rounds 

  • 15 V-Ups 
  • 30 DB Side Bends (50/35)