WOD – Wed, Nov 26

STRENGTH
Lateral Lunge (Weight)

Lateral DB Goblet Lunges

3 x 8/8, build

GOALS + GUIDANCE: Hold a dumbbell at chest height and take controlled steps to the side, keeping your chest tall and knee tracking over your toes. Do 8 reps on one side before moving to the opposite side. Choose a weight that challenges your legs and glutes by the last few reps but still allows for good depth and control.

INTERVALS
“Tragedy” (Checkmark)

5 x on the 4 Minute

12-9-6

DB Squats

Toes to Bar

MCx: 50/35

MAx: 35/20, knee or pike up

MVx: 25/15, v-up or leg lift

GOALs + GUIDANCE: Your goal is to be smooth and consistent across all 5 rounds. Each 4-minute window is a sprint-style effort, move fast then recover. Choose a DB weight that allows you to complete the squats unbroken (yes, 2 dumbbells). Aim to go unbroken on the toes to bar early and break into quick sets later in the workout. Keep rounds close to 2:30–3:00.