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Saturday 11/24/2018


500 m row or 400 m run

Dynamic stretch:

CS/Dynamic stretch

B warmup:

Coaches choice

Workout Warmup:

Take 10 min to set up and do 10 reps of each movement.


In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:   Partner wod

50 Double-Unders

40 Kettlebell Swings (24/16 kg)

30 Wall Ball Shots (20/14 lbs)

20 Box Jumps (24”/20”)

10 Toes to Bar

Partner A starts with 50 double-unders, Partner B then performs 40 kettlebell swings, Partner A then performs 30 wall ball shots, Partner B does 20 box jumps, Partner A does 10 toes to bar, then Partner B does 50 double-unders…and so on.

Earlier Event: November 23
Friday 11/23/2018
Later Event: November 25
Sunday 11/25/2018