WOD: Wednesday, November 20th, 2024

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of High Knees, Air Squats, Up-Downs
  • Couch Stretch – 1 Minute per side 

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Strength-Endurance: Every 2:30 Minutes x 5 Rounds 

  • 250 Meter Row / 200 Meter Run / 600 Meter Bike 
  • 2 Back Squats 

*Start light (around 60% of 1RM) and build through each round

*No failed attempts 

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Workout: For Time 

4 Rounds 

  • 350 Meter Row / 300 Meter Run / 900 Meter Bike 
  • 15 Box Jumps (24”/20”) 
  • 15 Wall Balls (20/14)

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Core: 4 Rounds 

  • 30 Mountain Climbers 
  • 30 DB Side Bends (50/35)