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Writer's pictureWorkout of the Day
Nov 24, 20231 min read

WOD 11252023

A. Dynamic Stretches


B. “Leftovers”

(Teams of 4)


(30 minute clock)

0:00-5:00:

(5 minute Cap) partner 1 & 2

5 sets each: 3 power cleans 125/185lb

(5 minute AMRAP) partner 3 & 4

Max calories rower

  • sandbag on shoulder hold 70/100lb


5:00-10:00:

(5 minute Cap) partner 3 & 4

5 sets each: 3 power cleans 125/185lb

(5 minute AMRAP) partner 1 & 2

Max calories rower

  • sandbag on shoulder hold 70/100lb


10:00-15:00:

(5 minute Cap) partner 1 & 2

5 sets each: 3 power cleans 145/205lb

(5 minute AMRAP) partner 3 & 4

Max calories rower

  • sandbag on shoulder hold 70/100lb


15:00-20:00:

(5 minute Cap) partner 3 & 4

5 sets each: 3 power cleans 145/205lb

(5 minute AMRAP) partner 1 & 2

Max calories rower

  • sandbag on shoulder hold 70/100lb


20:00-25:00:

(5 minute Cap) partner 1 & 2

5 sets each: 3 power cleans 155/225lb

(5 minute AMRAP) partner 3 & 4

Max calories rower

  • sandbag on shoulder hold 70/100lb


25:00-30:00:

(5 minute Cap) partner 3 & 4

5 sets each: 3 power cleans 155/225lb

(5 minute AMRAP) partner 1 & 2

Max calories rower

  • sandbag on shoulder hold 70/100lb



C. Static stretches

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