WOD: Monday, November 18th, 2024

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups -5-4-3-2-1 Reps 
  • Banded Shoulder Stretch – 1 Minute per side 

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

  • 200 Meter Run 
  • 3 Shoulder To Overhead 

*Can take the bar from the ground or rack 

*Can pick any style of S2OH 

  • Strict Press, Push Press, Push Jerk, Split Jerk 

*Start light and add weight each round 

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Workout: Ladder x 18 Minutes 

  • Buy in: 800 Meter Run 

-in remaining time ladder of:

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, etc… 

  • DB Hang Clean and Jerks (50/35) *Half Per Side
  • Toes to Bar 
  • 22 Double Unders 

*Workout Flow: 

  • 2DB, 2TTB, 22DU, 4,4,22, 6,6,22…

*One Score:

  • Last Full Round completed + partial reps 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches