WOD: Friday, November 22nd, 2024

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Warm-up: Group Dynamic

  • Glute Bridge / Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Banded Hamstring Stretch – 1 Minute per side 

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

  • 250 Meter Row/ 200 M Run/ 600 M Bike 
  • 3 Touch N’ Go Deadlifts 

*Start light on round 1 and add weight as you go 

*All rounds must be done as touch n’ go reps 

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Workout: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • (16/12) Calorie Row OR (12/8) Calorie Bike 
  • 12 Alt Med-Ball Box Step Ups (20/14)(24”/20”) 
  • 4 Alt DB Devils Press (50/35) 

-Rest 2 Minutes- 

Part B – For Time 

  • 500 Meter Row OR 1200 Meter Bike 

*Two Scores:

  • Rounds + Reps for Part A 
  • Time for Part B 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions