WOD: Wednesday, November 15th, 2023

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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Pre-Game: 4 Rounds 

• Run to the end of the driveway (200 M Row OR 300 Meter Bike) 
• 5 Deadlifts (ascending weights) 
• :15s Hanging Knee Raise Hold 

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Workout: For Time 

• 30 Box Jump overs (24”/20”) 

-Into-

10 – 8 – 6 – 4 – 2 

• Toes to Bar 
• Deadlifts (225/155) 

-Then-

• 500 Meter Run / 650 Meter Row / 1500 Meter Bike 

-Then-

2 – 4 – 6 – 8 – 10 

• Toes to Bar 
• Deadlifts (225/155) 

-Into-

• 30 Box Jump Overs (24”/20”) 

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Cardio Option: For Time 

• 30 Box Jump overs (24”/20”) 

-Into-

10 – 8 – 6 – 4 – 2 

• Toes to Bar 
• Rage Balls (20/15) x2

-Then-

• 500 Meter Run / 650 Meter Row / 1500 Meter Bike 

-Into-

2 – 4 – 6 – 8 – 10 

• Toes to Bar 
• Rage Balls (20/15) x2

-Into-

• 30 Box Jump Overs (24”/20”) 

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Core: 4 Rounds 

• 30 Flutter Kicks 
• 30 DB Side Bends (50/35)