WOD: Thursday, November 9th, 2023
Warm-up: Group Dynamic
- Squat Lunge Tabata – 2 Minutes
- :20s Bottom of squat hold – :10s of Alt Lunges
- Couch Stretch – 1 Minute per side
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Pre-Game: 4 Rounds
- Run to the end of the driveway
- 6 Alt Front Rack Lunges (ascending weights)
- 3 Front Squats (ascending weights)
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Workout: For Time
2 – 4 – 6 – 8 – 10
- Alternating Front Rack Lunges (115/85)
10 – 20 – 30 – 40 – 50
- Double Unders
-Then-
- 500 Meter Run
-Then-
10 – 8 – 6 – 4 – 2
- Front Squats (115/85)
- Lateral Pogo Burpees
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Cardio Option: For Time
2 – 4 – 6 – 8 – 10
- Alt DB/KB Lunges (50/35)(24K/16K)
10 – 20 – 30 – 40 – 50
- Double Unders
-Then-
- 500 Meter Run
-Then-
10 – 8 – 6 – 4 – 2
- DB/KB Goblet Squats (50/35)(24K/16K) x2
- Lateral Pogo Burpees
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Core: 4 Rounds
- 10 Banded Pallof Presses
- 10 Banded Rotations
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