FRI 11/22/24 WOD

Warm Up - Every 2:00 for 4 sets:  :45 run, row, bike, ski, or jump rope - Set 1 | :45 inchworm + push-ups - Set 2 | :45 air squats - Set 3 | :45 burpees - Set 4 | :45 overhead squats (PVC) - 1 set:  10 hip crossovers - 10 leg swings/leg - 10 push-ups - 10 alternating Spiderman stretches - 10 alternating Samson stretches - 10 Cossack squats - 10 slow calf raises/leg - 1 set:  10 box jumps - 5 single-arm dumbbell deadlifts/arm - 10 slow shoulder taps - 1 set:  5 box jumps (step-down) - 6 alternating dumbbell hang snatches - 2 partial wall walks (slow) - 2 sets:  1 wall walk - 6 alternating dumbbell snatches - 8 box jump-overs

WOD – 15 Min AMRAP
3 wall walks
12 dumbbell snatches L3-50/35# L2-40/25# L1-30/15#
15 box jump-overs L3-24/20” L2-20/16” L1-16/12”
– Step down from the box.

Rounds + Reps

WOD II

200m Farmers carry L3-50/35# L2-40/25# L1-30/15#
100m left-arm dumbbell overhead carry L3-50/35# L2-40/25# L1-30/15#
100m right-arm dumbbell overhead carry L3-50/35# L2-40/25# L1-30/15#
200m Farmers carry L3-50/35# L2-40/25# L1-30/15#
– Rest as needed between movements.

Post WOD - 1:00 foam roll quads - 1:00 foam roll upper back - 1:00 foam roll calves