WOD: Sunday, November 17th, 2024

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of lateral hops, air squats, bodyweight lunges 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • (9/7) Calorie Row, Ski, OR Bike 
  • 3 Front Squats (ascending weights) 
  • 3 DB Box Step Up and Overs (ascending weights) 

*Front Squats come from the floor 

*DB must be held in the suitcase position 

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Workout: Every 4 Minutes x 4 Rounds 

  • 200 Meter Run 
  • 5 DB Box Step Up and Overs (50/35)(24”/20”)
  • 5 Front Squats (155/105) 

-in remaining time complete:

  • Max Calorie Row, Ski, OR Bike 

*One score – total # of calories completed across all 4 intervals 

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Cardio Option: Every 4 Minutes x 4 Rounds 

  • 200 Meter Run 
  • 5 DB Box Step Up and Overs (50/35)(24”/20”)
  • 10 Med-ball Jump Squats (20/14) 

-in remaining time complete:

  • Max Calorie Row, Ski, OR Bike 

*One score – total # of calories completed across all 4 intervals 

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Core: 4 Rounds 

  • 30 Plate Twists (25/15) 
  • 30 Flutter Kicks