Saturday, November 24 WOD

the “After Turkey” WOD

Spend 3 minutes at each station to accumulate as many points as possible: 

  • Single Arm Snatches (45/25 lbs) – 1 Snatch = 1 point
  • Knees to Elbows – 1 rep = 1 point
  • Big Tire Flips – 1 flip = 1 point
  • Partner Wall Balls (20/14) – 1 toss = 1 point
  • Partner Jump Ropes – 1 jump = 1 point
  • Med Ball Slams (20/14) – 1 slam = 1 point
  • Leap Frogs – 1 length of the gym = 1 point
  • Sit-Up to Stand Up – 1 rep = 1 point
  • Calorie Row – 1 cal = 1 point
  • Air Squats – 1 squat = 1 point

Once you have completed the above movements, the team will immediately move to an 800 meter run carrying one heavy black bag. 

The Rules:

  • Members will divide into teams of 2 or 3 people
  • Only one team member can be working at one time (except with partner movements)
  • Switch as often as you like during the 3 min. 

Rules for the Run: 

  • One black heavy bag per team
  • Bag must be carried the entire 800 meters
  • Bag must not hit the ground until complete
  • Bag can only be carried by one person at a time

Total Score = Total Points + 800 Meter Run Time

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

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