WOD: Friday, November 29th, 2024 (No 5 OR 6 AM)

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Warm-up: Group Dynamic

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands / :10s of Push Ups 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Strength-Endurance: EMOM x 10 Minutes 

  • Odd Mins: 35 Double Unders (70 Singles) 
  • Even Mins: 3 Shoulder to Overhead 

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

*Can be any style of shoulder to overhead 

*Barbell can come from the rack or from the floor 

:45s Cap on the Double Unders 

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Workout: For Time 

4 Rounds 

  • 300 Meter Run

24 – 20 – 16 – 12  

  • Med-Ball Box Step Overs (24”/20”)(20/14) 
  • DB/KB Goblet Squats (50/35)(24K/16K)

*Run is to be completed before each round of step overs

*Rd1-300-24-24, Rd2-300,20,20, Rd3-300,16,16 Rd4-300,12,12

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions