WOD: Saturday, November 21st, 2020

Warm-up: Group Dynamic

• Banded Lat Pull Downs – 10 Per side
• Banded Shoulder Rotations – 10 Per side
• Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap)

• 100 Meter Run 
• 3 Hang Power Snatches (ascending weights)
• 3 Strict Pull Ups 

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Workout: For Time 

• 500 Meter Run 

-into-

2 Rounds 

• 8 Pull Ups 
• 4 Hang Power Snatches (105/75) 

-Then-

• 500 Meter Run 

-Into-

2 Rounds 

• 12 Pull Ups 
• 6 Hang Power Snatches (95/65)

-Then-

• 500 Meter Run 

-into-

2 Rounds 

• 16 Pull Ups 
• 8 Hang Power Snatches (75/55) 

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Cardio Option: For Time 

• 500 Meter Run 

-into-

2 Rounds 

• 8 Pull Ups 
• 8 Rage Balls (20/15)

-Then-

• 500 Meter Run 

-Into-

2 Rounds 

• 12 Pull Ups 
• 12 Rage Balls (20/15)

-Then-

• 500 Meter Run 

-into-

2 Rounds 

• 16 Pull Ups 
• 16 Rage Balls (20/15)

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations