WORKOUT OF THE DAY, NOVEMBER 30TH 2022

WOD:

Every 3:00 for 15:00

40 Double Unders *60 Singles

10 Deadlift 205/145 *185/125lbs

20 Box Step Ups 24/20″ 50/35 *Alternating DB Lunges

FINISHER:

#Open WOD 15.5

27-21-15-9 Calorie Row *Scale 75/55lbs

Thrusters 95/65 [75/55]

10 Min Cap

STRENGTH (Optional):

#Weighted Strict Pull Ups

EMOM 15 1, 2, or 3 reps

The strength work will look very different from athlete to athlete. Some might be doing just strict pull ups or horizontal ring rows. More advance athletes should add a DB between the legs and complete quality pull up reps.

POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get more information

“Kama’aina, local residents, your first session is FREE! You are welcome to attend any of our regularly scheduled CrossFit Classes (excluding Saturday AM). Click HERE for our schedule. Please arrive 15 minutes early to complete your waiver and to assure you are on time.

learn more about our membership options

Fill out the form below to get started.