WOD 11122025

Workout of the Day
Nov 11
1 min read

A. (For warm up)

50’ running high knees

50’ running butt kicks

50’ Carioca

50’ high knee grab

25 alternating arm raises each side

25 calf raise with pause

25 thoracic extensions (post)

25 med ball front squat 20/14lb

B. “Partner”

(9:00 cap)

2 rounds:

200m partner run

50 wall balls 20/14lb

(Split any way)

C. “Partner”

(For time)

50 pull ups

50 cal row

40 pull ups

40 box jump step down 24/20” each

30 pull ups

30 shuttle runs (50’)

20 pull ups

200’ handstand walk

10 pull ups

10 wall walks (10”)

(Split any way)

D. Static stretches

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