2025-11-01 WoD

WARM

2x
{
1 min row
10 walking lunge
2 strict pullups
2 inchworm
10 banded good mornings
10 banded OHpress
10 banded lat pulldowns
}

MAIN

A. Activation
- build to moderate heavy deadlift at wod weight: 8x95, 6x135, 4x185
- 1 wallwalk
- 2x2 strict pullups
- 2x2 box jump
- 30 SU

B. 22min AMRAP partner wod
{
6 strict HSPU (Rx was wall walks)
36 Deadlift (3x6 each) 185 (first round, 165 after that). Rx was 205.
36 cal row (2x9 each)
then draw card:
{
- Diamond: 12 strict pullups - 2x3 each. We got this on rounds 1,2,4
- Heart: 24 partner burpees
- Spade: 24  Box Jumps
- Club: 150 SU (got this once. 1x75 each)
}
}
4 rounds minus 9 pullups