WOD: Friday, November 24th, 2023

Warm-up: Group Dynamic

• Plank – Push Up Tabata – 2 Minutes 
• :20s Plank on hands – :10s of SLOW Push ups 
• PVC Lat/Shoulder Stretch – :30s per side x3 

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway (150 M air runner) 
• 5 Shoulder to Overhead (ascending weights) 
• 10 Lateral Hops 

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Workout: Every 4 Minutes x 4 Rounds 

• 200 Meter Run 
• 12 Shoulder to Overhead (115/85) 

-In remaining time complete max reps of: 

• Odd Rounds: Double Unders 
• Even Rounds: Lateral pogo burpees 

*CRX: 8 Shoulder To Overhead (155/105) 

*For single unders cut total # of reps in half for score

*Two Scores:

• Total # of accumulated Double Unders 
• Total # of Lateral Pogo Burpees 

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Cardio Option: Every 4 Minutes x 4 Rounds 

• 200 Meter Run 
• 8 DB Shoulder to Overhead (50/35) *per side 

-In remaining time complete max reps of: 

• Odd Rounds: Double Unders 
• Even Rounds: Lateral pogo burpees 

*For single unders cut total # of reps in half for score

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions