WOD: Thursday, November 14th, 2024

Warm-up: Group Dynamic

• Med-Ball Squat Tabata – 2 Minutes
• :20s MB Squat Hold – :10s of MB Squats 
• Rig Assisted Calf Stretch – 1 Min per side 

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Pre-Game: 4 Rounds 

• 30 Double Unders OR 60 Singles 
• 3 Hang Power Cleans (ascending weights) 
• :15s Med-Ball Wall Sit (20/14) 

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Workout: 5 Intervals (3 Minutes ON / 1 Min OFF) 

• 21 Double Unders 
• 9 Wall Balls (20/14) 
• 3 Hang Power Cleans (155/105)

*Pick up where you leave off after rest period

*One score:

•  total # of rounds + reps accumulated across all intervals 

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Cardio Option: 5 Intervals (3 Minutes ON / 1 Min OFF) 

• 21 Double Unders 
• 9 Wall Balls (20/14) 
• 6 American KB Swings (24K/16K) 

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Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (20/15) 
• :20s Unweighted Hanging Knee Raise Hold