WOD: Thursday, November 9th, 2023

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Warm-up: Group Dynamic

  • Squat Lunge Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Alt Lunges 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • Run to the end of the driveway 
  • 6 Alt Front Rack Lunges (ascending weights)
  • 3 Front Squats (ascending weights) 

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Workout: For Time 

2 – 4 – 6 – 8 – 10 

  • Alternating Front Rack Lunges (115/85) 

10 – 20 – 30 – 40 – 50 

  • Double Unders 

-Then-

  • 500 Meter Run 

-Then-

10 – 8 – 6 – 4 – 2 

  • Front Squats (115/85) 
  • Lateral Pogo Burpees 

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Cardio Option: For Time 

2 – 4 – 6 – 8 – 10 

  • Alt DB/KB Lunges (50/35)(24K/16K)

10 – 20 – 30 – 40 – 50 

  • Double Unders 

-Then-

  • 500 Meter Run 

-Then-

10 – 8 – 6 – 4 – 2 

  • DB/KB Goblet Squats (50/35)(24K/16K) x2
  • Lateral Pogo Burpees 

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Core: 4 Rounds 

  • 10 Banded Pallof Presses 
  • 10 Banded Rotations