WOD: Friday, November 8th, 2024

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of Lateral hops, air squats, up-downs 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 1 Minute Row/Bike/Runner/Ski 
  • 5 Thrusters (ascending weights) 

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Workout: 3 Intervals (1 Minute Stations / :15s Transition) 

  • Station1: Max Thrusters (115/85) 
  • Station2: Max Lateral Pogo Burpees 
  • Station3: Max Med-Ball Box Step Overs (20/14)(24”/20”)
  • Station4: Max Calorie Row/Bike/Runner/Ski
  • Station5: Rest 

*3 Total scores:

  • Total reps accumulated through all stations for each interval 

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Cardio Option: 3 Intervals (1 Minute Stations / :15s Transition) 

  • Station1: Max DB Thrusters (50/35)
  • Station2: Max Lateral Pogo Burpees over DB
  • Station3: Max Med-Ball Box Step Overs (20/14)(24”/20”)
  • Station4: Max Calorie Row/Bike/Runner/Ski
  • Station5: Rest 

*Alt every 5 reps on DB Thrusters 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions