WOD: Wednesday, November 27th, 2024

Warm-up: Group Dynamic

• Plate Squat Tabata – 2 Minutes 
• :20s Bottom of Squat Hold – :10s of Plate Squats 
• Couch Stretch – 1 Minute per side 

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Strength-Endurance: EMOM x 10 Minutes 

• Odd Min: 9 Box Jump Overs (24”/20”) 
• Even Min: 3 Front Squats 

RX: (135/95) RX+: (155/105) CRX: (185/115) 

*Front Squats come from the floor 

*:45s Cap on the Box Jump Overs 

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Workout: Every 5 Minutes x 3 Intervals 

Buy in: 2 Rounds 

• 18 Med-Ball Push Press (20/14) 
• 12 Alt DB Lunges (50/35) 

-in remaining time complete:

• Max Calorie Row/Bike/Runner/Ski 

*DB Must be held in suitcase position – can switch whenever

*One score – total # of calories completed across all 3 intervals 

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Core: 4 Rounds 

• 30 Mountain Climbers 
• :30s Side Plank (per side)