White Oak WOD:
Run 1 suicide between rounds
5 rounds – Every 90 seconds, perform:
1x 30m sled/prowler push (Medium weight…these should be fast and powerful)
Strength: Sumo deadlift – 5-5-3-3-3-3-3. The final set should be a 3 RM for the day.
Work Capacity: Complete as many rounds as possible in 15 minutes of:
5x overhead squat (95#/65#)
7x ring dip
9x lateral jump (24in/20in)
You must complete 1 entire round before tagging your partner in. Only 1 athlete can work at a time.
Skip to content
Book a free intro today so we can learn all about you, your goals and how we can help you reach them