WOD 11.19.22

Team Conditioning:

In teams of 3*:

4 rounds, each round for time, of:
12/8 Echo/
Assault Bike Calories
4 cone Suicide Sprint, 20 yd

Rest 3 mins between each round.

*on call of 3,2,1…go, complete the work as a team, each athlete completes for rounds, one athlete working at a time


Tabata Alternating Dumbbell Snatch, 50/35 lbs
Tabata Lateral Shuffle w/ Cone Touch, 5 m
Tabata Grappling Sit Throughs
Tabata Box Jump, 24/20 in

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.