WOD: Tuesday, November 29th, 2022

Warm-up: Group Dynamic 

• 2 Minutes of movement 
• :20s of high knees, lateral hops, burpees 
• Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway 
• 5 Shoulder to Overhead (ascending weights) 
• 5 Jump Squats 

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Workout: For Time 

• 500 Meter Run 

-Then-

42 – 36 – 30 

• Double Unders 

14 – 12 – 10 

• Shoulder to Overhead (105/75) 

-Into-

• 500 Meter Run 

-Then-

21 – 18 – 15 

• Box Jumps (24”/20”) 

 7 – 6 – 5 

• Shoulder to Overhead (135/95) 

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Cardio Option: For Time 

• 500 Meter Run 

-Then-

42 – 36 – 30 

• Double Unders 

28 – 24 – 20 

• Med-Ball Push Press (20/14) 

-Into-

• 500 Meter Run 

-Then-

21 – 18 – 15 

• Box Jumps (24”/20”) 

 14 – 12 – 10 

• Med-Ball Push Press (20/14) 

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations