WOD 11212025

Workout of the Day
Nov 20, 2025
1 min read

A. (For warm up)

6:00 clock:

Minute 1: 10 light dbell thrusters + 20 dbell Russian twists

Minute 2: 40 second max: box step up

B. (2 rounds)

15 light dbell front squats (dbell each hand)

100 seal jacks

C. (For strength/ Technique)

Dbell Front squat

6-6-4-4-2-2

(Dbell each hand; pick load for strength; if no access to heavy weights double repetitions)

D. (For time)

100 hop overs

20 box jump or 40 air squats

80 hop overs

20 box jump or 40 air squats

60 hop overs

20 box jump or 40 air squats

40 hop overs

E. Static stretches

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