WOD WOD, November 26, 2022

WOD – Sat, Nov 26

Warm-up

2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation

4 sets (Junk Yard Dog):
8 jumps around your partner
8 jump over and crawl under your partner

1 set:
20 high knees
20 air squats
20 butt kickers
20 alternating lunges

1 set:
10 DB lunges (dumbbells at sides)
100-m jog

1 set:
10 DB lunges (front rack position)
100-m jog

1 set:
10 DB lunges (dumbbells standing up on the shoulders)
100-m farmer carry

Metcon (Time)

4 rounds for time with a partner:
50-m DB lunge (25/35 lb)
350-m farmers carry (25/35 lb)

Intermediate

4 rounds for time with a partner:
50-m DB lunge (15/25 lb)
350-m farmers carry (15/25 lb)

Beginner

4 rounds for time with a partner:
50-m walking lunges
350-m farmers carry (10/15 lb)

Cool Down

1 set:
1:00 foam roll quads
1:00 couch stretch/side