WOD

111523

By November 14, 2023 No Comments
Wednesday, November 15

WOD

Happy Birthday, Gary Cantrell!

Warm-up:
8 Minute AMRAP
3 Up down dog
5 Push-up
7 Ring row
9 Hollow rock
5 Push press
4 Box jump over
5 Knee raise
3 Pullup

WOD:
4 Rounds

0-2 minutes:
15 C2B pullup (Scale as needed to keep under :40)
15 Box jump over (24/20″, Scale as needed to keep under :60)

2-3 minute: Rest

3-5 minutes:
15 T2B (Scale as needed to keep under :40)
15 Push press (115/80#, Scale as needed to complete in no more than 2 sets)

5-6 minute: Rest

Mobility:
1:00 Thread the needle
1:00 Archer

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