Thursday, November 14th

Main – WOD

Jucha’s Warm Up (No Measure)

15 pogo hops
15 air squats
15 toe touches
15 Iron Crosses
15 small shoulder circles (fwd)
15 large shoulder circles (fwd)
15 small shoulder circles (bkwd)
15 large shoulder circles (bkwd)
15 Michael Phelps Back Slaps
15 OH shoulder touches

Single leg squat and push up complex
5-4-3-2-1

Need Oxygen (Time)

For Time:

1600m Run (or 2000m Row)
150 Dubs (or 300 Singles)
800m Run (or 1000m Row)
100 Dubs (or 200 Singles)
400m Run (or 500m Row)
50 Dubs (or 100 Singles)
Time Cap- 30:00 Minutes

Plank Hold

1 set to perform max plank hold. Score will be time in seconds. Knees must be off the ground at all times with forearms flat on ground.

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