Join us for the Christmas party! December 6th at 6:00 pm. Please RSVP at the gym.

Conditioning:

KO in the OK 2026 WOD 1 “Never Back Down”

Partner WOD (ideally M/F pairs)

30 Double dumbbell hang cleans (15/15 each) (2 x 50/35) (Partner holds front rack)

30 Toes to bar (equal work NOT required)

30 Wall-ball shots (15/15 each) (20/14) @ (10/9′) (Partner hangs from pull-up bar)

30 Synchro box jump overs (24/20″)

For time

(6:00 cap)

†Levels:

• Intermediate/70+ Advanced: Same reps as advanced, (2 x 40/30) dumbbells, (16/10) wall-ball, (20/16″) synchro box jump overs
• Beginner/70+ Scaled: 20 double dumbbell hang cleans (2 x 35/25), 20 knee raises, 20 wall ball shots (12/8), 20 synchro box step overs (16/12″)

…Rest 10-minutes and then…

As many rounds and reps (partners alternate full rounds) as possible in 10-minutes of:

9 Deadlifts (135/93)

6 Lateral burpees over the bar*

3 Squat cleans (135/93)

For score
*Two foot jump over the bar

†Levels:

• Intermediate/70+ Advanced: (115/78) barbell, foot-foot jump allowed
• Beginner/70+ Scaled: 7-4-2 reps, (95/63) barbell, step overs permitted on burpees

Post results and experiences in the comments