WOD: Saturday, November 21st, 2020

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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