WOD 11142026

A. (For warm up)

20 alternating arm raises each side

20 leg sweeps

20 calf raises

20 backwards arm circles

20 second ski

20 ring rows

20 line hop overs

B. (5:00 cap)

2 rounds:

8 dbell hang snatches 50/35lb

100m row

12 hanging kips

-then-

60 single unders

C. “Down for Rounds”

(Teams of 4)

(For time)

10 rounds:

12 synchronized dbell hang snatches 70/50lb

6 synchronized bar muscle ups

(Partner 1 & 2 start first round; switch every round)

-rest 2:00-

10 rounds:

200/175m row each person

• dead hang

(Partner 1 & 2 start first round; switch every round)

-rest 2:00-

400 synchronized double unders

• synchronized bumper plate bearhug hold 45/35lb

(Split any way)

D. Static stretches