Saturday, 4 December WOD


  • 400m
  • Run 2 Rounds
    • 10 Leg Swings (each leg)
    • 10 Push Ups
    • 10 Step Ups (total)


  • Complete as many rounds as possible in 30 mins of:
    • 5 Deadlifts, 275/185 lbs
    • 13 Push-ups
    • 9 Box Jumps, 30/24 in

Complete in teams of 2. Alternate rounds 1:1 with a partner or rest 1:00 between Rounds. You rest while your partner does one round and vice versa. Scaling Options: Use a Deadlift weight that is appropriate to keep all 5 reps unbroken, should be a moderate weight. Use a bench or box for push ups, these should be unbroken or one quick break! Use a box height that is doable with quick reps. Try NOT to step up for today and focus on getting comfortable jumping.


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