WOD: Sunday, November 24th, 2024

Warm-up: Group Dynamic

• Bird Dog Tabata – 2 Minutes 
• :20s Bird Dog Hold – :10s of Active Bird Dogs 
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds (10 Min Cap) 

• 200 Meter Run 
• 5 Deadlifts (ascending weights) 
• 10 Double Unders OR 20 Singles 

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Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF) 

• 6 Deadlifts (185/115) 
• 12 Hand Release Push Ups 
• 36 Double Unders 

*Pick up where you leave off after rest period 

*One score: total # of rounds + reps completed across all intvs

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Cardio Option: 4 Intervals (3 Minutes ON / 1 Minute OFF) 

• 12 Rage Balls (20/15) 
• 12 Hand Release Push Ups 
• 36 Double Unders 

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Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (20/15) 
• 30 DB Side Bends (50/35)