Home / W.O.D. / 11/22/2024 Friday Workout

WARMUP
GENERAL WARM-UP
3 ROUNDS
:15 High Knees in place
:15 Butt Kickers in place
:15 Push-Up to Down Dog
:15 Squat

Into…

SPECIFIC WARM-UP
2 ROUNDS
100m Row
10 Alternating V-Ups*
8 Elbow Punches
6 Strict Press
4 Front Squats

*2nd Round perform Alt. Supermans

STRENGTH
LIFT-OFF 24.3

ON A 20:00 RUNNING CLOCK…
Build to a Heavy Complex of…

1 Thruster + 2 Shoulder to Overhead

(Score is Weight)

WORKOUT
FOR TIME
500m Row
21 Thrusters (95/65)
500m Row
15 Thrusters (115/75)
500m Row
9 Thrusters (135/95)

(Score is Time)

 
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