WOD: Tuesday, October 5th, 2021

Warm-up: Group Dynamic 

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side 
• Banded Lat/Hip Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap)

• Run to the end of the driveway 
• 3 Hang Power Snatches (ascending weights)
• 3 Strict Pull Ups 

*If you are rope climbing, throw some in during the pre-game

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Workout: For Time 

2 Rounds 

• 200 Meter Run 
• 15 Hang Power Snatches (75/55)
• 3 Rope Climbs 

-Into-

2 Rounds 

• 200 Meter Run 
• 10 Hang Power Snatches (105/75)
• 2 Rope Climbs 

-Into-

2 Rounds 

• 200 Meter Run 
• 5 Hang Power Snatches (115/85)
• 1 Rope Climb

*RX+: 13 ft Rope 

*CRX: Legless Rope Climbs 

*CRX+: Legless Rope Climbs on 13ft Rope

Rope Climb Modifications

• 2:1 Rope Ascents (6-4-2)
• 3:1 Strict Pull Ups (9-6-3)

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Cardio Option: For Time 

2 Rounds 

• 200 Meter Run 
• 21 American KB Swings (24K/16K)
• 3 Rope Climbs 

-Into-

2 Rounds 

• 200 Meter Run 
• 15 American KB Swings (24K/16K)
• 2 Rope Climbs 

-Into-

2 Rounds 

• 200 Meter Run 
• 9 American KB Swings (24K/16K)
• 1 Rope Climb

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Skill Work: Double Unders 

• Beginner: Work on linking reps together 
• Intermediate: Accumulate 100 Reps in Unbroken sets of 10 
• Advanced: Accumulate 200 Reps in unbroken sets of 25

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Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (25/15)
• 30 DB Side Bends (50/35)