“NO FLY ZONE” WOD 11/27/24

WARM UP:
400 M. Row
10 Walking High Knee Holds
10 Walking Flamingo’s
10 Walking Lunges
10 Inch Worms
10 Side Lunges
10 High Kicks
Then:
Mobility

WIN & FIT
WOD:
“NO FLY ZONE”
ANRAP 25
20 DB Bench Press (50/35×2) (45/30)
30 Box Jump Overs (24/20)
40 Air Squats
50 Double Unders (100 S.U.)
60 Walking Lunges

AT HOME
WOD:
ANRAP 25
20 Floor Presses
30 Box Jump Overs (24/20)
40 Air Squats
50 Double Unders (100 S.U.)
60 Walking Lunges