WOD: Wednesday, November 6th, 2024

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Warm-up: Group Dynamic

  • Med-Ball Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of MB Squats 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 200 Meter Run 
  • 3 Squat Cleans (ascending weights) 
  • 10 Double Unders OR 20 Singles 

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Workout: For Time 

  • Buy In: 800 Meter Run 

-Then- 

5 Rounds 

  • 16 Wall Balls (20/14) 
  • 24 Double Unders 
  • 4 Squat Cleans (155/105) 

-Then-

  • Buy Out: 800 Meter Run 

*RX+: 4 Squat Cleans (185/115) 

*CRX: 4 Squat Cleans (205/125) 

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Cardio Option: For Time 

  • Buy In: 800 Meter Run 

-Then- 

5 Rounds 

  • 16 Wall Balls (20/14) 
  • 24 Double Unders 
  • 8 Atomic Sit Ups (25/15) 

-Then-

  • Buy Out: 800 Meter Run 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold