WOD 11222024

A. Dynamic Stretches

B. (3 rounds)

15 wall balls 20/14lb

50’ banded monster walk

15 med ball overhead sit ups

50 med ball Russian twists

C. (For Strength/ Technique)

Back squat

3-3-3

1-1-1

(Build by feel; first set starts 75%+)

D. (Every minute for 3:00)

Minute 1: 21 thrusters 115/85

Minute 2: 15 thrusters

Minute 3: 9 thrusters

(Each minute missed = 400m run)

E. Static stretches