201114- Saturday WOD


Warm up:

Cardio

Dynamic Posterior/Hips

Dry Run


WOD: For Time

Rx:

40 Box Jumps (24/20”)

50 DBall Deadlifts (100/80)

60 Wallball Shots (20/14)

70 Cal Bike

80 Russian Twists (20/14)

Scaled:

40 Box Jumps

50 DBall Deadlifts (50/30)

60 Wallball Shots (20/14)

70 Cal Row

80 Russian Twists

Sport:

40 Box Jumps (30/24”)

50 DBall Deadlifts (150/100)

60 Wallball Shots (20/14)

70 Cal Bike

80 Russian Twists (20/14)


Mobility:

Ham Pole

Calf Pole

DD/Cobra

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