WOD 11172025

Workout of the Day
Nov 16, 2025
1 min read

A. (For warm up)

1:00 lacrosse ball (foot) each side

21 ring rows

20 Spider-Man lunges

15 ring rows

30 second ring dip hold

9 ring rows

B. (6:00 cap)

21-15-9

Ring dips

Air squats

C. (20:00 clock)

Minute 1: 6 ring muscle ups

Minute 2: 8 back squats 185/125lb (from rack)

Minute 3: 100m run

Minute 4: rest

D. “Partner”

(For time)

200 toes to rings

E. Static stretches

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