Workout of the Day - November 30, 2024

Mobility
- 2:00 Adductor Release w/ Foam Roller or Barbell
- 2:00 Lateral Hamstring Stretch
- 10 Cossack Squats (each side)
- 2:00 Frog Level 1
- 1:00 Frog Level 2 (each side)
- 5 Half Pancakes
- 5 Full Pancakes

Warm-up
5 Minutes:
- 15/12 Calorie Row
- 10 Good Mornings
- 10 Banded Shoulder Press
- 8 Sit Ups

WOD
A. 20 Minute AMRAP (with a Partner):
- 10 Deadlifts (185/135 lb)
- 10 Pull Ups
- 10 Jumping Air Squats
- 10 Toes To Bars
- 200 Meter Run (With Partner)
One partner works at a time (“you go, I go” format). Break up the work between partners as needed.

B. 20 Minute AMRAP (Individual Wod):
- 5 Deadlift (185/135)
- 5 Pull Ups
- 10 Jumping Air Squats
- 5 Toes To Bars
- 200 Meter Run